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Heavy Metcon 2/3/16

Posted 1st March 2016 by Geoff Stewart

strong cat

Warm up

Walking lunges 10

Press ups 5

Squats 10

Ring rows / pull up 5

X5 rounds

 

Death by pretty much everything

 

Working on your own EMOM as long as you can on each station adding 1 rep or 3 cals every minute until you can’t do any more or you die then you take 2 minutes rest to set up next station keep moving round stations in the order for a total of……..40mins

 

Go heavy and fast

Deadlifts @ 120% BW

Bikes 3cals >

Power cleans 75% BW

Rower 3cals >

Bench press 75% BW