Friday 07/15/16

Behemoth CrossFit – Group Class

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Warm-up (No Measure)

Strict muscle up skill work:

A. Introduction to the false grip:

B. Ring suspension holds

Metcon (Distance)

In teams of 3, with 1 person starting at each station, perform:


:60 Assault bike

:60 DB man makers (35/20)

:60 keg hold (100/75)
*Notes: 40-60% intensity through this entire workout. The goal is continuous work. Once completing the keg hold, walk right back to the bike and continue.

DB man maker:

Level 1: Rack push-up + DB thruster


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