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CrossFit Twenty Pound Hammer – CrossFit Metcon A: Metcon (AMRAP – Reps) In 90 seconds: Row 250m Max over the erg burpees Rest 90 seconds x 6 rounds Score = total burpee reps B: Metcon (Weight) 3-4 rounds NFT: RFESS x 8/side Suitcase carry x 100 ft./side AHAP DB external rotation x 8-10/side Score heaviest …

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