CrossFit Twenty Pound Hammer – CrossFit


A: 3 Position Power Snatch (6 sets, building to a moderately heavy complex)

High hang, mid hang, floor


B: Metcon (AMRAP – Rounds)


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.

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