CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) For time, in teams of 2: 5-10-15-20-25-30 Russian swings (70/53) Box jumps (24/20) 200m run after

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Weighted Chin Up (5×1-2; rest 1:30) Supinated grip Metcon B: Cindy (AMRAP – Rounds and Reps) 20-Minute

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Reps) 5-6 rounds NFT: Yoke carry x 50 ft. AHAP D-ball over shoulder x max

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Pendlay Row (4×4-8 @2110) Metcon B: Metcon (AMRAP – Rounds and Reps) In 10 minutes: 1K row,

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Deadlift (5, 5, 5 TnG; rest 1:30-2:00) Warm up sets of 10, 8, 5 TnG before getting

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Dip Snatch (4×3; rest 1-1:30) Dip like you would for a push press; NO forward lean Metcon