Monday 03/06/17

Behemoth CrossFit – Group Class

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Primary

Front Squat (x 4-6 + pause in the bottom)

Cycle through the following strength components for 20 minutes:

A. Front squat x 4-6 + pause in the bottom

B. Single arm DB row x 5-6/arm (off 20″ box)

C. Double under practice

Rest as needed in between each set

*Notes:

Double unders:

Level 1: Single under practice

Level 2: Double under practice

Level 3: 30-50 unbroken reps

DB Bent Over Row (x 5/arm)

Secondary

Metcon (AMRAP – Reps)

10 minute clock:

800m run

60 KBS

40 box jumps (30/24)

ME box step-up w/ KB in remaining time (no higher than 20″)
*Notes: utilize a KB you know you can go unbroken with. Get as far as you can get in the time allotted

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