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
