Monday 09/26/16

Behemoth CrossFit – Group Class

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Warm-up

Strict muscle-up progressions

Alternate with a partner for 5 sets:

2-3 reps at individual progression

Primary

Metcon (AMRAP – Rounds and Reps)

5 sets:

AMRAP in 3:

8 Alternating single arm DB/KB clean and jerk (55+/35+)

10 Wtd DB step-ups w/ DB (20)

20 Double unders/40 single unders

Rest :60
*Notes: this DB/KB should be pretty challenging. You should HAVE to use a push press or push jerk to get the DB up. Score will be total rounds and reps, just pick up where you left off after each 3 minute round.

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