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