CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Close Grip Bench Press (5×6-8 @20×1)
Metcon
B: Metcon (Time)
6RFT:
15 Russian swings
30 double unders
*KB weight should be heavy but unbroken each round.
C: Metcon (No Measure)
3-4 sets NFT:
Kneeling KB lift x 8-10/side
KB pull through x 8-10/side
Russian twists x 20-30
