CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Deadlift + Hang Power Clean + Front Squat + Jerk (Build to a heavy of the complex.)
1+1+1+1
Metcon
B: Metcon (AMRAP – Reps)
In 10 minutes:
40 deadlifts
30 hang power cleans
20 front squat
Then, in the remaining time, AMRAP of
10 shoulder to overhead
10 over the bar burpees
Score is total reps.
65-75% of “A” weight.
