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Heavy Metcon 16/8/2017

Posted 15th August 2017 by Geoff Stewart


Folks back to basic this week with me and my smelly knee sleeves but no less fun thats for sure.

Warm up

Working with a partner EMOM 8 min per station

Bench press x5
Press up x10

Squats x5
Box jumps x10

Power cleans x5
KB clean n press x5 ea

Clear the floor…
Working in teams 3-5 in a follow the lead 20 min work.
Bike 12/10 cals
Rower 12/10 cals
Object carry / move there and back…
Boxing bag
Heavy plate hug plate
Double heavy DB farmers walk
Sand bag move
Sled rope pull