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CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) With a partner, complete 10RFT: 5 heavy front squats 3 rope climbs 250m plate run (45/35) – Alternate front squats every [...]

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) 3RFT: 20 deadlifts 15 over the bar burpees 10 over the box jumps* (24/20) 500m row *RX+ = CLEAR the box, don’t land on top!

CrossFit Twenty Pound Hammer – CrossFit Metcon Hunt It – Kill It – Bring It Home (Time) Happy Thanksgiving! In teams of 3: “Hunt It” 18 bear crawl lengths (1 person [...]

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Sumo Deadlift (5×5; rest 1:30-2:00) Metcon B: Metcon (Time) 21-15-9: Toes to bar Devils press *Devils press can use DBs OR KBs. [...]

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: BTN Push Press + Overhead Squat (2+2, x 5 sets) Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP20: 15 DB/KB push press 20 [...]

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Clean Pull + Hang Power Clean + Power Clean (Build to a heavy, then 3 sets @ 85%) 1 clean pull + 1 hang power clean + 1 power [...]

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) You against your partner! 1st person to complete 200/170 calories on the rowing machine wins. Switch every time the non-rowing [...]

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Front Squat (5×5 @3011; rest 1:30-2:00) Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP15: 18 Russian swings (70/53) 9 [...]

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) For time: 5-4-3-2-1 rope climbs 12 pull ups 12/9 calorie Assault Bike RX+ = legless rope climbs Rest as needed between rounds. [...]

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Sumo Deadlift (5×5; rest 1:30-2:00) Metcon B: 5k Row (Time) Max Effort 5k RowChoose B OR C. C: Metcon (Time) 3 x 1000m row Rest [...]