CrossFit Twenty Pound Hammer – CrossFit
Warm-up
A: Warm-up (No Measure)
4 sets NFT:
8-10 KB kneeling to standing (4-5/side)
8-10 DB external rotations/side
Metcon
B: Metcon (No Measure)
20 minutes of work:
2-3 rope climbs
100′ sled push
Yoke carry or 30 sec. rack hold
8-10 strict KTE
Resting as needed between movements.
