Thursday 11/02/2017

Behemoth CrossFit – Group Class

Warm-up (No Measure)

2-3 Rounds of:

– 10x Pallof Press/side

– 10x seated DB Press (Pike/straddle)

– 10x Ring Rows

Metcon (AMRAP – Rounds and Reps)

10 Mins of Quality Work

– 5 SB Cleans

– 15 KBS

– 120 Foot Suitcase Carry/Arm

Then 2x Behemoth Tire Drags

**NOTE**

If you plan to make up a day, make sure you look at the notes and workout BEFORE CLASS! Athletes will be able to move on their own after general warm up. Please let the coach know which day you plan to make up. Go backwards in Wodify to view previous day’s programming.

Metcon (Time)

Monday Make up Score – Total Time.

Metcon (Time)

Tuesday Make Up Score – Total Time

Metcon (AMRAP – Rounds and Reps)

Wednesday Make Up Score – Rounds + Reps

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