Monday 02/27/17

Behemoth CrossFit – Group Class

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Primary

Hang power clean + power clean (x 1)

Cycle through the strength components for 20 minutes:

A. Hang power clean + power clean (+ signifies no longer than a 10 second rest)

B. DB walking lunges x 10-12

C. Hollow rocks x 15-20

Lunges (x 10-12)

Hollow rocks (x 15-20)

Secondary

Metcon (AMRAP – Reps)

10 minute clock:

4x:

5 DB man makers (no squat)

15 WBS

In remaining portion of time ME calories on machine
*Notes: first come first serve on the rower or assault bike after finishing the 5 rounds. Score will be total calories on machine.

DB man makers: if the push-up is too difficult in the movement, take it out and just begin the row

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