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: 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 [...]