Thursday 1/19/17

Behemoth CrossFit – Group Class

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Warm-up (No Measure)

1. Mobility or General Warm up

2. Dynamic Lengths or Game of Choice

3. 2-3 Rounds of:

– Ring rows

– Heavy Tire Rev Drag

– T2B skill play

Metcon (2 Rounds for reps)

Complete the buy in for the round then accomplish as much work as possible in the remaining time. Work for 3:30 Min – rest transition for 1:30 mins and rotate to other round. Goal is to accomplish the buy in quickly and work for 2x each round (20:00 mins).

Rounds 1

30/20 Cals Assault bike (~2:00 mins)

– Max Reps of T2B

Round 2

200 Mtr Tire Drag (~2:00 mins)

– Max Reps of KBS
Score is total T2B (round 1) and total KBS (round 2).

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