12302017

CrossFit Twenty Pound Hammer – CrossFit

Metcon

Metcon (AMRAP – Reps)

In teams of 3:

One person rows 400m while two people work on the following. Rotate every 400m. Move to the next movement (round) after each person has rowed a 400m.

Round 1 = pull ups*

Round 2 = DL (135/95)

Round 3 = HSPU

Round 4 = FS (135/95)

Round 5 = burpees

*1 MU = 3 pull ups

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