Thursday 2/2/2017

Behemoth CrossFit – Group Class

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Warm-up (No Measure)

1. General Warm up or Mobility

2. Dynamic Length or Game of Choice

3. 2-3 rounds of:

– 20 mtr empty sled run

– 10x banded Chops H-L/L-H

– 2-3 Heavy SB Cleans (build into working load)

Metcon (AMRAP – Rounds and Reps)

In teams of 2 or 3

Work for 4 minutes at a station with your team – 1 min rest transition to next station

Station 1 – Alt.Mtr Farmer’s Carry

Station 2 – Alt. Heavy SB Cleans

Station 3 – Alt. Mtr Sled Push

Station 4 – Behemoth Lap Carry

Lvl 1- Slamball

Lvl 2 – Sandbag

Lvl 3 – Keg
Teams of 2 – Partner 1 complete’s 60 Mtrs (red line and back) then Partner 2.

Teams of 3 – 1 Partner will start on the far side. Partner 1 will carry 30 mtrs, then partner 2 will carry back, finally partner 3 will push down to partner 1.

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