03132018

CrossFit Twenty Pound Hammer – CrossFit

Metcon

Metcon (7 Rounds for time)

Every 5 minutes x 7 rounds:

1 rope climb

15 American swings (53/35)

11 box jumps (30/24)

7 knees to elbows

500m run

Scale to:

5 very hard ring rows

11 swings (35/26)

9 box jumps (24/20)

7 knees to chest

250m run

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Contact us for details. -Monica and the Twenty Pound Hammer Team