Thursday 1/14

Behemoth CrossFit – Group Class

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Warm-up

• Floor Joint Mob – focused hip/ankle

Gymnastics

15 Minutes to complete 3-4 rds

• 10 Deck Squats

• :30 sec Bar Hang

• 4-6 Alt DB/KB Clean & Press

Conditioning

A: Metcon (No Measure)

16 minute EMOM

– 60 mtr Farmer’s Carry

– Airdyne Cals

– Slamballs

– Max Alt DB/KB Clean & Press
Work for no more than: 40-45 seconds at a station and rotate to the next one. Shoot for about 60 mtrs on the keg carry – keg can be carried anyway as long as it’s not resting on the shoulder or grasped from the bottom.

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