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Heavy Metcon 10/5/2017

Posted 9th May 2017 by Geoff Stewart

heavy-met-con

Ok, get ready get warm

Part 1-2-3

Part 1

Working with a partner max rounds in 10min 

20x KB swings

10x press ups

20x squats

10x ring rows

Part 2

Working with a partner max rounds in 20mi 

3x Deadlifts – heavy

6x Dips

3x back squats – heavy

6x Pull ups

Part 3

Working with a team 4 max rounds in 12min 

30/30sec -Bike

30/30sec – DB GTOH

30/30sec – Rower

30/30sec – burpees