11292018

CrossFit Twenty Pound Hammer – CrossFit

Metcon

Metcon (AMRAP – Reps)

5 rounds NFT, resting as needed after each round:

6-8 KB/DB bent over row/side

8 high box jumps

8-16 GHDSU

16-20 deadbugs total

20 sec. Assault Bike sprint

Record Assault Bike calories.