Thursday 11/30/17

Behemoth CrossFit – Group Class

Warm-up (No Measure)

– Game of Choice

2-3 Rounds of:

– 10 Banded Good Mornings

– 3-5 Bottoms Up KB Press/side

– :20-30 sec Lateral Pillar Hold/side

– 10 KB or DB Bent Over Rows

Metcon (2 Rounds for reps)

14 Min EMOM. Perform roughly :40 seconds of work each station. Partner up to share equipment, but all work should be performed individually.

Min 1 (both arms in the same min)

– 5-7 SA KB Thruster (R)

– 5-7 SA KB Thrusters (L)

Min 2 (choose AB or Rower)

– 10-12/7-10 Assault Bike Cals

or – 10-15/8-10 Rower Cals
Loading should be something that allows you to move efficiently for :40-45 seconds for each round. Make sure that you have at around some rest each round (hard stop at :50 sec if needed). Score is lowest number of completed reps in either minute + KB weight

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