Tuesday 07/26/16

Behemoth CrossFit – Group Class

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Primary

Metcon (3 Rounds for reps)

6 sets:

AB calories x :15

Rest :45

Russian KBS x :15 (88/70)

Rest :45

Sandbag/medball carry x 60 feet (length of rig)

Rest :45
*Notes: in order to get the most out of this workout, you must work VERY HARD for the :15. There is a reason you have 3x rest…Count your reps on your first set, then shoot to attain that each time whether its # of reps or duration of time/movement. Score is lowest rep scheme for each movement

Accessory Work

Pull-ups (1 x ME)

1 set:

15 ring rows

15 pull-ups

*Notes: accomplish in as little sets as possible but also as difficult as possible. Open up each effort with a ME set

Level 1: assisted

Level 2: unassisted

Level 3: weighted (pull-ups only)

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