10142017

CrossFit Twenty Pound Hammer – CrossFit

Metcon

Metcon (Time)

Partner 1 does 50 KB swings while Partner 2 holds a Handstand. Switch. If handstand is broken, perform 5 burpees each before continuing.

Partner 1 does 50 box jumps while Partner 2 holds a 45lb/25lb plate overhead. Switch. If overhead position is broken, perform 5 burpees each before continuing.

Partner 1 does 50 situps while Partner 2 holds the bottom of a squat. Switch. If squat position is broken, perform 5 burpees each before continuing.

Partner 1 runs 250m while Partner 2 holds a plank. Switch and repeat (2 runs each). If plank is broken, perform 5 burpees each when runner gets back before continuing.

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