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.
