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CrossFit Twenty Pound Hammer – CrossFit

Metcon

A: Metcon (AMRAP – Reps)

In 90 seconds:

Row 250m

Max over the erg burpees

Rest 90 seconds

x 6 rounds

Score = total burpee reps

B: Metcon (Weight)

3-4 rounds NFT:

RFESS x 8/side

Suitcase carry x 100 ft./side AHAP

DB external rotation x 8-10/side

Score heaviest set of RFESS (rear foot elevated split squats)

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