CrossFit Twenty Pound Hammer – CrossFit


A: Warm-up (No Measure)

4 sets NFT:

8-10 KB kneeling to standing (4-5/side)

8-10 DB external rotations/side


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.

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