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Heavy Metcon 18/5/16

Posted 18th May 2016 by Geoff Stewart

bear

 

Heavy metcon

Warm up

Swing 10

Press 5

Squat 10

Pull 5

6mins work

 

Working in teams 3 in follow the leader format.

5 rounds each

3 Deadlifts @140%bw

9 KB swings – heavy

Either

Row 2K 45 seconds each person only

Cycle 2k 45seconds  each person only

Working in teams 3 in follow the leader format.

3 Bench press BW

9 Pressups

Or

Row 2K 45 seconds each person only

Cycle 2k 45seconds each person only