Wednesday 08/16/17

Behemoth CrossFit – Group Class

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Primary

“Behemoth Lap” (Time)

Every 4 minutes for 24 minutes (2 sets), complete:

First: Behemoth lap x 1

Second: 500m row

Third: 30/20 AB calories

*Notes: these are hard efforts. Think like strength work, uncomfortable, 7-9/10. All efforts have a 2:00-2:30 cap on them. If you exceed the time cap, drop back to level 1 on that movement for the next set but put a good effort forth! Try and keep your intervals the same on each movement

Level 1: 200m run/250m row/15/10 AB calories

500m Row (Time)

Max Effort 500m Row

Metcon (Time)

30/20 Assault Bike Calories

Cool Down

Partner calf smash x 3 minutes/leg

*Notes: get comfortable with the uncomfortable! Let a friend help 🙂

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