Heavy Metcon 19/7/2107

Working on your own… but always as a team…

5min at each station with a 30 second work 30 second rest time frame the aim is for AMRAP.

Always start with heavy BB exercise rest 2 min then onto the explosive exercise.

Bench press @ 70% BW
Rope smash

Back squats @ 80% BW
Bike –  max distance

Power cleans  and press @65% BW
Rowing – max distance

Deadlifts @ 120% BW
Box jump / explosive step ups