11202018

CrossFit Twenty Pound Hammer – CrossFit

Weightlifting

A: Back Squat (10,8,8,6 @2011; rest 1:30-2:00)

Start working sets @ heaviest set of 10, then build from there.

Metcon

B: Metcon (Time)

6RFT:

12 pull ups

18 wall balls (20/14)

240m row

RX+ = chest to bar pull ups

20 minute cap.

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