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CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Push Press (5,5,5; rest 2-3 minutes) All working sets should be very challenging – doesn’t have to be the same weight across, but pretty close. Metcon B: Split Jerk (3,3,3,3) Goal is perfect reps! C: Metcon (Time) For time: 21-15-9 Deadlifts (185/135) Burpees RX+ = 225/155