CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Power Clean (EMOM12: 1-2 reps)
All reps should be > 60% of your 1RM.
Metcon
B: Metcon (3 Rounds for time)
E6M x 3:
Hang power cleans x 6
Bar facing burpees x 10
Run x 400m
*HPC weight: imagine the heaviest weight you could do for 6 unbroken HPC. Do the workout 10-20# lighter than that weight.
Finisher
C: Warm-up (No Measure)
Finisher:
Barbell mash your traps for 1+ minutes per side
2-3 x 8-10 bent over DB rows @20×1
