Thursday 12/22/2016

Behemoth CrossFit – Group Class

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Warm-up (No Measure)

1. General Warmup/Dynamic Length/Specific Mobility

2. Game of Choice

3. 2-3 Rounds of

– 2 TGU/side (SB or KB)

– 5 Challenging Box Jumps

– 8-10 Ring Rows

Metcon (3 Rounds for reps)

15 Min EMOM

Min 1 5-10-5 cone shuffle

Min 2 5-10 AFAP Burpees to a Plate

Min 3 :30 sec Hollow Rocks
Shoot for roughly :30 seconds of work/station.

Lvl 2 – 2x Cone sprint/min

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