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).
