Tuesday 03/15/16

Behemoth CrossFit – Group Class

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(No Measure)

EMOM for 9:

Minute 1: Handstand hold x :30

Minute 2: Bar hang x :30

Minute 3: Hollow hold x :30
*Notes:

Handstand hold: must be able to accomplish a nose touching wall walk for :30 to be able to kick up

Bar hang:

Level 1: Bar hang

Level 2: Bent arm

Level 3: Chin above bar

Hollow hold:

Level 1: Bent knee

Level 2: Straddle

Level 3: Hollow

Metcon (Time)

5x:

6 T2B

12 KBS 70/55

Lunge with KB in front rack to bay door

40m keg carry 100+/55+

Lunge with KB in front rack back to rig
*Notes:

T2B:

Level 1: Supine leg lift

Level 2: Hanging knee raise

Level 3: Knees to elbow

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