CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Deadlift (10,8,8,6; rest 2 minutes)
Start @ heaviest set of 10 from your 4×10 last week.
Metcon
B: Metcon (AMRAP – Rounds and Reps)
On a 12 minute running clock….
Buy in = 240 DUs
Then, AMRAP in the remaining time of
16 front rack forward lunges (8/8)
24 sit ups or V-ups
Record FRFL weight to comments.
