Thursday 7/13/17

Behemoth CrossFit – Group Class

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Warm-up (No Measure)

– Game of Choice or

– 2-3 Rounds of:

:30 – :60 sec Hollow Hold

:30 – :60 sec Arch Body Hold

10 Hard Slamball Bounces

Metcon (AMRAP – Rounds and Reps)

Individually or in teams of 2:

Complete as many rounds in 15 minutes:

– 20 Slamballs

– 30 KBS

– 40 Lunges (KB or SB)

*At the start and every 5 min perform a 200 mtr carry (3 total) Ind – pick, teams carry both.
Shoot for unbroken reps when working. Individual perform 1/2 of the work after the carry.

Lvl 1 Suitcase

Lvl 2 Front Rack

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