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Heavy Metcon 9/11/16

Posted 8th November 2016 by Geoff Stewart

 

aft wonderwomen

Warm up because it cold.

 

Round 1 -12 mins

Alt with partner – YGIG

Back squat 5 resp

Farmers carry 50%Bw in each hand

 

Round 2 – 12mns

Alt with partner – YGIG

Bench press 5reps

DB traveling press up walk

 

Round 3 – 20mins

Teams 4 Follow the leader you bike until rack carry returns if  KB stop or drop bike continues.

Bike as far as possible

Double KB rack carry