08042017

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Rounds) Aerobic Grinder, 5 rounds NFT: Yoke carry or back rack hold x 30 sec. Rope climb x 1-3 Wall balls x 10-15 (AHAP to 11/12′) KB front rack carry x 100 ft. Sled push x 100 ft. AD sprint x 20 sec. AHAP *Record …

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