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
