CrossFit Twenty Pound Hammer – CrossFit
Metcon
Metcon (Time)
3RFT:
1K row
Non-rowing partner does
4 hang power cleans
6 front squats
8 shoulder to overhead
Switch every time you drop the bar
R1 @ 135/85
R2 @ 115/75
R3 @ 95/65
3RFT:
1K row
Non-rowing partner does
4 hang power cleans
6 front squats
8 shoulder to overhead
Switch every time you drop the bar
R1 @ 135/85
R2 @ 115/75
R3 @ 95/65