CrossFit Twenty Pound Hammer – CrossFit Warm-up A: Warm-up (No Measure) 4 sets NFT: 8-10 KB kneeling to standing (4-5/side) 8-10 DB external rotations/side Metcon B: Metcon (No Measure) 20 minutes of work: 2-3 rope climbs 100′ sled push Yoke carry or 30 sec. rack hold 8-10 strict KTE Resting as needed between movements.