10262017

CrossFit Twenty Pound Hammer – CrossFit

Warm-up

A: Metcon (Time)

Double Under Blackjack

100 double unders for time

Before you start each set, tell your partner* how many reps you are going to do unbroken. Stop at that number. 5 burpees every time you break up the reps. If you don’t get the number unbroken that you said you would, those reps don’t count (but do the 5 burpees anyway).

*Partner is for counting & accountability purposes only – this is a solo workout.

**RX+: 200 double unders

Metcon

B: Metcon (Weight)

3 rounds NFT:

16 Russian swings AHAP

8 single arm suitcase DLs

100 ft. SA farmers carry

16 Russian swings AHAP

8 SA suitcase DLs (other side)

100 ft. SA FC (other side)

2-4 TGU/side

50 double unders

*Suitcase DLs and FC should be done at same weight, otherwise you can use different weights for everything

*Score = heaviest TGU weight

B: Metcon (Weight)

3 rounds NFT:

16 Russian swings AHAP

8 single arm suitcase DLs

100 ft. SA farmers carry

16 Russian swings AHAP

8 SA suitcase DLs (other side)

100 ft. SA FC (other side)

2-4 TGU/side

50 double unders

*Suitcase DLs and FC should be done at same weight, otherwise you can use different weights for everything

*Score = heaviest TGU weight

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