CrossFit Twenty Pound Hammer – CrossFit


A: Deadlift (10,8,8,6; rest 2 minutes)

Start @ heaviest set of 10 from your 4×10 last week.


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.

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