CrossFit Twenty Pound Hammer – CrossFit


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.


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

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