09212018

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP20: 8 front rack forward lunges (total, alternating) 16 Russian swings 16/12 cal. bike or row Finisher B: Metcon (No Measure) 3 sets NFT: 8-10 bicep curls @3010; rest 30 sec. 50 ft. slider plank walk; rest 30 sec. 15-20 face pulls …

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