12092017

CrossFit Twenty Pound Hammer – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Working with a partner, one person working at a time, AMRAP30:

1 round “DT”

300m row

20 wall balls

Partners alternate movements – so partner A completes 1 round of “DT,” partner B does 300m row, A does wall balls…etc.

Score is completed rounds + reps of “DT.”

DT = 5RFT of 12 deadlifts, 9 hang power cleans, 6 shoulder to overhead.

*Pick a weight that is challenging BUT that you can do unbroken for your first round (when you’re fresh).

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