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01112020

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) 5K row for time, with a partner. Row in 2 minute increments. After every 2 mins of rowing, stop and complete 50 air squats + 50 [...]

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01102020

CrossFit Twenty Pound Hammer – CrossFit Metcon A: Metcon (Time) For time: 27-21-15-9 Ball slams 200m medball carry Assault Bike (cals) Record ball weight to comments. Ideally same ball for [...]

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01092020

CrossFit Twenty Pound Hammer – CrossFit Warm-up A: Warm-up (No Measure) Using 1 kettlebell at a light/moderate weight: 20 alternating single arm swings/snatches 100 ft. suitcase carry/side [...]

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01062020

CrossFit Twenty Pound Hammer – CrossFit Metcon A: Metcon (Time) For time, I go/you go: 1500m row each 1000m row each 500m row each Score is total time on the running clock when the second [...]

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01022020

CrossFit Twenty Pound Hammer – CrossFit Metcon A: Metcon (7 Rounds for time) E4M x 7RFT: 11 toes to bar 7 HSPU 100m run Finisher B: Metcon (No Measure) 4 sets NFT: Suitcase carry x 50m/side [...]

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01012020

CrossFit Twenty Pound Hammer – CrossFit HAPPY NEW YEAR!!! Weightlifting A: Deadlift (15 mins building to a heavy 3-5 TnG) Metcon B: Metcon (Time) For time: 1000m row 50 DL 50 box jumps [...]