01022018

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Overhead Squat (5×3 @31×1, building in weight) Metcon B: Metcon (Time) 5RFT: 7 strict pull ups 15 wall balls Rest 1 minute 1:15 cap on each round, score it total time after 5 rounds. Scale up by adding weight to pull ups (weight vest, DB, etc.), heavier …

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