Thursday 11/9/2017

Announcements

**REMINDER** Thursday Make Up Days!
If you plan to make up a work out you missed this week, please read through the notes and comments from that day BEFORE coming to class!

Behemoth CrossFit – Group Class

Metcon (AMRAP – Reps)

Monday – AMRAP

Score is total number of WBS completed each round.

**NOTE**

If you plan to make up a day from this week, make sure you look at the programming for that day BEFORE you come into the gym.

Metcon (3 Rounds for reps)

A. Complete 1 round of each of the following movements:

:30 Sec ME Renegard Rows

– Rest :30 secs

:30 Secs ME Tuck Ups

– Rest :30 secs

:30 Sec ME Distance on Rower

– Rest :30 secs

B. immediately into 12 Min EMOM (4 rounds additional rounds):

Min 1 # of DB Renegade Rows

Min 2 # of Tuck ups

Min 3 Distance on Rower
Renegade Rows:

Lv1 – Elevated to Push up Scale on Box

Lv 2 – 25-35/15-25 DB From Ground

Lv 3 – 45-55/30-45 DBs

Tuck Ups:

Lv 1 – Tuck Ups

Lv 2 Straddle Ups

Lv 3 V Ups

Metcon (2 Rounds for reps)

Tuesday – 2 Rounds for Reps

Score is the # of Burpees & the # of KBS completed each round

Metcon (AMRAP – Rounds and Reps)

Wednesday – AMRAP

Score is number of Rounds + Reps completed in 20 Mins

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