CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Strict Press (10,8,8,6 @2011; rest 1:30-2:00)
AKA Military Press
Start working sets @ heaviest set of 10 from the 4×10, then build from there.
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP16:
8 single arm DB cleans
8 single arm DB shoulder to overhead
16 DB walking lunges total
*Go through the entire complex on L side first, then R side, to complete 1 round.
RX = hold DB anywhere for the walking lunges
RX+ = overhead walking lunges (50/35)
