Heavy Metcon 23/13/15

Posted 22nd December 2015 by Geoff Stewart

Warm up

Yoga flow 5 mins

BB / BW warm up 5x

Power cleans 5

Press ups 10

Front squat 5

Ring rows 10

Follow the leader format in teams of 3 or 4

8 rounds of each circuit

power cleans 5 70% bw

KB walking lunges 20 50%bw

farmers carry back to start

Bench press 5 70% bw

DB plank walks 20 50%bw

OH carry back to start

Pull ups 5

Traveling burpee 10

Spiderman press ups to start

Momentum