Trained my mate Russell this afternoon and was going to train after he went away but put it off and put it off until 10pm. So had a look over the list of short, heavy met-cons I have from the crossfit.com forum and got this one
5 rounds for time
10 oh kb swing 32kg
10 ring push up
Time 5mins 22sec
It was a short one but wasn't very met-con. Will do sometimg better tomorrow
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