12192018

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.

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