CrossFit Twenty Pound Hammer – CrossFit
Metcon
Metcon (Time)
Following the format of the “12 Days of Christmas” song, complete the following:
1 100m run
2 chest to bar pull ups
3 front squats
4 over the bar burpees
5 hang power cleans
6 toes to bar
7 wall balls (20/14)
8 shoulder to overhead
9 Russian swings (70/53)
10 jumping lunges (total)
11 push ups
12 pistols (total)
RX = 115/75
RX+ = 135/95, bar muscle ups instead of pull ups
Compare to 12/23/2017.
