Thursday 6/16/2016

Behemoth CrossFit – Group Class

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Warm-up (No Measure)

1. Dynamic Lengths

2. Game of Choice

3. 2-3 rounds:

– 5 Challenging Ring Rows

– 10 Ab roll outs

– 15 Russian KBS

Lvl 1 Ring rows

Lvl 2 Pull Ups

Lvl 3 Wtd Pull Ups

Metcon (3 Rounds for reps)

Shoot for Active recovery pace

:20 secs work/:10 sec rest

5x rounds of

– Sit ups

– Slamballs

– 40 mtr Shuttle

– 200 Mtr Suitcase carry
Perform 5x consecutive rounds at the same station with :30 sec rest/transition between MVMTs. 3 minute cap to complete the 200 mtr suitcase carry.

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