11192019

CrossFit Twenty Pound Hammer – CrossFit

Weightlifting

A: BTN Push Press + Overhead Squat (2+2, x 5 sets; rest 1:30-2:00)

B: Metcon (AMRAP – Reps)

AMRAP20 @ grinder pace:

100 ft. waiters walk/overhead carry

8 ring rows AHAP

30 Russian twists OR 8 keg lifts/side

50-100 ft. sled push

Score # of sled push trips (50′ = 1 trip)

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Contact us for details. -Monica and the Twenty Pound Hammer Team