Monday 07/03/17

Behemoth CrossFit – Group Class

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Primary

Metcon (4 Rounds for reps)

EMOM for 16:

Minute 1: Row

Minute 2: Burpees to a plate

Minute 3: Walking lunges

Minute 4: Ab-mat sit-up
*Notes: Work for 30 QUALITY seconds and set a # or time frame for yourself, replicate that each time you come back around. Goal is to work for the ENTIRE 30 seconds without stopping

Rowing: concentrate on letting the legs drive the stroke, calorie per pull

Walking lunges:

Level 2: hold your plate overhead

Secondary

Farmer’s Carry (x 60 feet)

In 8-10 minutes, build to a challenging 60 foot farmer’s carry for the day

*Notes: work with a partner and alternate back and forth. The goal is to get heavy here but also get some valuable reps in as well. If you can’t lift it, you can’t carry it!

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