CrossFit Twenty Pound Hammer – CrossFit


A: Deadlift (5×4-6 @20×1)

B: Metcon (Weight)

4 sets NFT:

DB/KB step ups x 6-8/side, alternating

SA DB/KB row x 8-12/side

1/2 kneeling bottoms up KB press x 8-10/side

*Score = step up weight/hand (not total). Record row & bottoms up press to comments.

**Compare to 12/4.

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