CrossFit Twenty Pound Hammer – CrossFit
Metcon
A: Metcon (Weight)
3-5 rounds NFT:
15 ft. handstand walk OR 1 min. of HS walk practice
100 ft. KB suitcase carry/side
*100 ft. carry should be unbroken
B: Metcon (Time)
7RFT:
5 HSPU
30 double unders
10 pull ups
20 air squats
*20 minute cap
*Compare to 1/6/2017
*Time to beat = 12:13 (Mike Gose)
C: Metcon (Time)
Plank off!
Go head to head with your classmates.
Max FLR (high plank)
Up to 6 minutes
