Tuesday 09/15/15

Behemoth CrossFit – Group Class

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(No Measure)

2 sets:

Level 1:

A. Knuckles touching bar hang x max time (working your way to no more than a 60 second hold)

B. Wall walk x 1 + max time hold until loss of position (working your way to a completely vertical body position)

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

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

Level 2:

A. Knuckles touching bar hang x max time (working your way to a 60 second hold)

*If you can hold for 45, then do: Single arm ring hang x 15-20 seconds/arm

B. Handstand hold against wall x max time (no more than :60)

Metcon (Time)

A. EMOM for 10:

Odd minutes: 60m shuttle sprint (@ sprinting pace) + 4 TOUGH alternating DB snatch

Even minutes: 4 burpees + 60m shuttle sprint (@ sprinting pace)

B. Immediately at 10:00, perform:

3 rounds for time:

60m shuttle

8 burpees

8 alternating DB snatch
*goal is to keep each set around 30-35 seconds*

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