12062017

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

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