CrossFit Twenty Pound Hammer – CrossFit


A: Thruster (EMOM10: 1 thruster, building to a max for the day)

From a rack, start EMOM around 60% of where you think you’ll end up.


B: Metcon (4 Rounds for time)

4 RFT:

15 thrusters @ 50-60% of “A”

15 V-ups

300m run

Rest 2 minutes

*Each round scored separately for time.

*Can also do supine leg raise or GHDSU instead of V-ups.

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