CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Back Squat (5×5 or 5×8-10; @30×1; rest 2 minutes)
Last week of this rep scheme, build to your 5RM or 8RM.
Metcon
B: Metcon (Time)
40-30-20-10 heavy swings
25/20 cal row after each set of swings
Record KB weight and American/Russian to comments.
15 minute cap
