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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 [...]