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CrossFit Twenty Pound Hammer – CrossFit

Weightlifting

A: Dumbbell Snatch (5×3/hand, alternating – build to heaviest 3)

Start working sets at or heavier than the weight you plan to use for the WOD.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP20:

20 alternating DB snatch (50/35)

15 chest to bar pull ups

100m run

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