CrossFit Twenty Pound Hammer – CrossFit
Metcon
Metcon (Weight)
5 sets for max weight (NFT):
16-20 gorilla rows (total, alternating)
150 ft. unbroken farmers carry
Run 400m/row 500m/bike 20-25 cals after each round.
Add weights for each set together to get your total weight at the end.
Use KBs or DBs.
