10242017

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

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