Thursday 01/06/17

Behemoth CrossFit – Group Class

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Warm-up (No Measure)

1. General Warm Up or Mobility

2. Dynamic Length or Game of choice

3. 2-3 Rounds:

Partner medball series

– 5x OH throws

– 5x L/R Twist Throws

– 5x Partner Sit Up Toss

+5-10 Ring rows or pull ups
Lvl 1 Ring Rows

Lvl 2 Strict Pull ups (max red band)

Lvl 3 Wtd Pull Up

Metcon (Time)

Running Annie:

50-40-30-20-10

– Double unders (2x Single unders)

– Sit Ups
*200 Mtr Run after each round. You will end on a run. 20 min Cap

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