CrossFit Twenty Pound Hammer – CrossFit
Metcon
A: Sweat Shack II (AMRAP – Reps)
10 rounds for total reps:
30 sec. toes to bar
Rest 30 sec.
30 sec. Assault Bike (calories)
Rest 30 sec.
30 sec. burpee box jumps (24/20)
Rest 30 sec.
B: Metcon (No Measure)
3-4 rounds NFT:
Legless rope climb/rope pull up/pegboard x 40-60 sec. practice
FLR on rings x 40-60 sec. static hold
