11242017

CrossFit Twenty Pound Hammer – CrossFit

Metcon

Metcon (Weight)

5 rounds NFT, aerobic grinder style:

5 bench press

15 ball slams

2-3 rope climbs

:20 AD Sprint

100 ft. farmers carry AHAP

*Sub rope pull ups or practice wrapping feet for the rope climbs

**Score = heaviest set of bench press

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