12202017

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

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Contact us for details. -Monica and the Twenty Pound Hammer Team