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CrossFit Twenty Pound Hammer – CrossFit


A: Power Clean (Build to a heavy single for the day.)


B: Metcon (AMRAP – Reps)


Min 1 = 3 heavy PC

Min 2 = bar muscle ups/pull ups

Min 3 = box jumps x max in 40 sec.

Start PC at 85-90% of “A,” then adjust up or down as appropriate.

Score = box jumps

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