# @dekacomp on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/Ce80P6Vgly2
- **Gondola URL:** https://gondola.cc/posts/19454194-dekacomp-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/thumbnails/b8fa5cf144.jpg
- **Posted:** 2022-06-18T14:38:17.000+00:00
- **Account Owner:** Deka Comp (@dekacomp) — https://gondola.cc/dekacomp

## Caption

METCON
Every 5 mins for 30 mins
200m Run
21 DB Thrusters 2x50/35 lbs
200m Row
9 Bar Muscle-ups
KG: 22.5/15 KG
TC: 30 min
Score: Rounds Completed

Scaling Options
Beginner
100m Run
21 DB Thrusters 2xModerate
150m Row
12 Ring Rows/Assisted strict pull ups

Intermediate
200m Run
21 DB Thrusters 2x35/20 lbs
200m Row
9 C2B or Jumping BMU
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tamanephotography 📸
#dekacomp #forthewilling #dekacompathletes #metcon #saturdaytraining #perform #pushyourboundaries #trainsmart #trainhard #competitionready #crossfit #crossfitcommunity #crossfitttaining #goals

## Stats

- **Views:** 0
- **Likes:** 626
- **Shares:** 0
- **Comments:** 2

## Tags

crossfitcommunity, competitionready, goals, forthewilling, saturdaytraining, trainsmart, trainhard, crossfitttaining, pushyourboundaries, metcon, perform, dekacomp, crossfit, dekacompathletes

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