CrossFit Twenty Pound Hammer – CrossFit
Warm-up
Warm-up (No Measure)
Agility drills, jumping, plyometrics
Metcon
Metcon (AMRAP – Rounds)
EMOM24:
Min 1 = 40 double unders
Min 2 = 12/9 cal. row
Min 3 = 20 Russian swings (53/35)
*Scale swing weight to feel light and aerobic – this should be about breathing, not heavy. If you can’t finish the row or swings in < 45-50 sec., take the next minute off to rest. Reduce row cals if needed **Score = number of completed rounds
