Tuesday 09/01/15

Behemoth CrossFit – Group Class

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(No Measure)

2 sets (no more than 10:00):

Level 2:

A. Knuckles touching bar hang x :30-:40 (pronated grip)

B. Handstand hold (kick up into wall, back facing wall) x :15-:30

Level 1:

A. Knuckles touching bar hang x :30-:40 (pronated grip)

C. Wall walk x 1 + 30 second hold (goal is to attain this time frame, completely vertical to move onto level 2)

If nose is against wall, completely vertical in B, add in:

D. Handstand kick-ups x 30 feet (must be completely vertical on wall)

A: Metcon (Time)

8:00 clock:

Behemoth lap x 4

Immediately at 8:00, perform B
Rain out option: Fun Surprise!

B: Metcon (AMRAP – Rounds and Reps)

Max rounds in 6 minutes:

BB S2OH x 6

BB front rack reverse lunges x 6

Burpee x 6
115/75 top end loads

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