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
