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07192019

CrossFit Twenty Pound Hammer – CrossFit Metcon A: Metcon (Time) 100 pull ups for time EMOM, including the first minute: 20 double unders RX+ = first 30 are strict pull ups Finisher B: [...]

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07172019

CrossFit Twenty Pound Hammer – CrossFit Gymnastics A: Metcon (No Measure) Handstand push up practice – not to fatigue Metcon B: Metcon (AMRAP – Reps) AMRAP3: 10 HSPU 30 wall [...]

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07162019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Deadlift (5×6 across) Metcon B: Metcon (Time) 5RFT: 15 heavy Russian swings 10 over the erg burpees 20/16 calorie row 15 minute [...]

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07152019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A1: Weighted Pull Up (5×3-5, same weight across) Pronated grip. A2: High Box Jumps (5×1-3) Score height (inches) instead of [...]

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07132019

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP30: 12/9 calorie row 10 med ball cleans (20/14) 5 ground to overhead Alternate full rounds with [...]

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07122019

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Reps) For total reps: 3 mins each: Max cals Assault Bike Max push ups Max KB swings Right into 2 mins each Right into 1 [...]

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07092019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Front Squat (2×6 @31×1, then 4×6 no tempo, same weight across) Metcon B: Metcon (Time) 4RFT: 100m farmers carry 20 [...]