12192019

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

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