03072020

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) Alternating rounds with a partner, 30RFT (15 each): 200/150m row 5 hang power cleans RX =

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03062020

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Barbell Split Squat (4×4-8/leg @2110) Front rack. Metcon B: Metcon (Time) For time: 1-to-10 thruster ladder (95/65)

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03052020

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Weighted Chin Up (4-5 x 1.1.1; rest 10 sec.; rest 1-1:30) Supinated grip Metcon B: Metcon (Time)

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03042020

CrossFit Twenty Pound Hammer – CrossFit Warm-up A: Warm-up (No Measure) 3-4 rounds NFT: 8-10 BB good mornings @3010 8-10 push ups @3110 Metcon B:

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03032020

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Pendlay Row (4×4-8 @2110) Metcon B: Metcon (Time) 6RFT: 7 toes to bar 5 over the box

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03022020

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Push Press (10 mins building to a tough single from the ground) Power clean + push press,

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