Thursday 08/20/15

Behemoth CrossFit – Group Class

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(No Measure)

3x

A. Static hold top of bar dip x :30-:60

B. Bent Knee Hollow rocks x 20-30

C. Arch hold x :20-:30

*Just some skill play and extra trunk work. For the static hold, everyone can pretty much do it

Metcon (No Measure)

In teams of 3, complete 5 keg carries/person:

While 1 person is carrying, other two people will perform:

Max med ball cleans
2 people alternate reps, only allowed to do 1 rep at a time. 1 person is carrying a challenging keg around the rig. When that partner returns, someone else will go on the keg lap, merry go round style.

If this workout is completed in under 15:00, athletes will alternate QUALITY ring rows for 5 reps at a time, merry go round style for the remaining portion of the workout.

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