10102019

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.