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)
