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METCON
EVERY 4:00 x 8 SETS
RX
300m ROW
15-20 KB SWING 32/24Kg
10-15 WALL BALL 20/14lbs
INTERMEDIATE
300m ROW
15-20 KB SWING 24/16Kg
10-15 WALL BALL 16/12lbs
BEGINNER
250m ROW
15 KB RUSSIAN SWING by feel
10 WALL BALL by feel