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CrossFit Twenty Pound Hammer – CrossFit

Metcon

Metcon (Weight)

EMOM10:

Min 1 = 1 round “DT”

Min 2 = double unders

1 round “DT” = 12 deadlifts, 9 hang power cleans, 6 shoulder to overhead.

Pick a number for your DUs and do the same number each round.

Same weight for all rounds of DT. Choose wisely!

RX = finish all rounds of DT < 1 min/round
RX+ = RX and 40+ DUs/round

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