CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Strict Press (@30×1, 5×1-2 or 4-6)
AKA Military Press
Metcon
B: Metcon (Time)
100 burpees for time.
EMOM, but NOT the first minute: 30 double unders
Finisher
C: Metcon (No Measure)
2-3 sets NFT:
8-10 Y-row
8-10 DB external rotations/side
