CrossFit Twenty Pound Hammer – CrossFit


Warm-up (No Measure)

Agility drills, jumping, plyometrics


Metcon (AMRAP – Rounds)


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

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