CrossFit Twenty Pound Hammer – CrossFit


Metcon (Calories)

40 minutes of work:

12-16 DB snatch (total, alternating)

50 ft. sled push or plate push

20 KB pull throughs

10 med ball transfers or 10-20 GHDSU

20 sec. Assault Bike sprint

Aim for 5-6 complete rounds

Score total calories

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