11082017

CrossFit Twenty Pound Hammer – CrossFit

Weightlifting

A: Split Jerk (EMOM10: 1-2 reps)

Metcon

B: Metcon (Time)

For time: 3K row

Every 3 minutes, stop rowing and do 10 push press (115/75)

RX+ = 135/95

**15 minute cap

C: Metcon (Weight)

10 minutes for quality:

Suitcase deadlift x 8-10 – L

Suitcase hold x 30 sec. – L

Suitcase deadlift x 8-10 – R

Suitcase hold x 30 sec. – R

Log rolls x 10-20

*Suitcase DL & holds can be with DB, KB, or BB.

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