CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: 3 Position Power Snatch (6 sets, building to a moderately heavy complex)
High hang, mid hang, floor
Metcon
B: Metcon (AMRAP – Rounds)
EMOM18:
Minute 1 = DB walking lunge x 50 ft.
Minute 2 = 8 over the box burpees (24/20)
Minute 3 = 50 double unders
*Finish each set as quickly as possible. Ideally work won’t take longer than 30 seconds in each minute.
*Choose any weight for the walking lunges – must be unbroken.
*Score = number of rounds where you finished the work in 30 seconds or less.
