Thursday 3/31/16

Behemoth CrossFit – Group Class

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Warm-up

A. General – Dynamic Lengths

B. Game of Choice

C. SlamBall Partner Routine

10-20 lb ball – 2-3 Rounds

10x Soccer Throws – Max Distance

10x Seated Chest Press – Max Distance

10x Granny Throws – Max Height

10x Back 2 Back Partner Rotations R/L

Metcon (Weight)

In teams of 3, AMRAP for 16 minutes (shoot for ~5 efforts/person)

1 Person working at a time:

– 8/10 Assualt Bike Cals

– 15 UB KBS (55/35)

– SA KB Front rack carry (120 feet)*

* Switch Arms at 60 feet
Partner 1 completes all three movements while the others rest. Partner 1 then tags Partner 2 and moves to the end of the line. Repeat with Partner 3.

Work for 16 minutes or until each partner has completed 6 efforts.

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