Friday 04/14/17

Behemoth CrossFit – Group Class

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Warm-up

Agility ladder

Primary

EMOM for 10:

5-10-5 shuttle sprint @ 90%+

*Notes: Always finish through the rig on each sprint. Keep the body facing the direction it starts the entire sprint, then face the opposite direction on the next sprint. Looking for a hand touch on the line each time.

Secondary

Metcon (No Measure)

In teams of 3, perform 3-4 sets (depending on time and coach 🙂

Partner 1: 60 seconds ME rowing for calories

Partner 2: 60 seconds ME box jumps (24/20)

Partner 3: 60 seconds ME Alternating DB/KB clean and press 55/35

Rest 60 seconds
*Notes: this is not necessarily a “max effort” although its listed. Think about working at a consistent pace (7-8/10) for the whole minute. Set a # on the first set and just accomplish that each time

Box jumps: Utilize a height you can work consistently on, minimal breaks, rest!

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