CrossFit Twenty Pound Hammer – CrossFit

Metcon (3 Rounds for time)

On a running clock:

At 0:00, 3RFT:

5 bench press

10 burpees

At 8:00, 3RFT:

5 front squats

15 swings

At 16:00, 3RFT:

5 deadlifts

20 wall balls

Each 3RFT should be an all out sprint. Weights between 50-70% of your 1RM — they should feel moderate and all barbell work done unbroken.

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