Wednesday 09/09/15

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-:45 (pronated grip)

B. Handstand hold (kick up into wall, back facing wall) x :15-:45

Level 1:

A. Knuckles touching bar hang x :30-:45 (pronated grip)

C. Wall walk x 1 + 30-45 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)

Metcon (6 Rounds for reps)

2 sets:

:90 on/:90 off

A.

50 double unders

max BB thrusters

B.

120m shuttle run (opposite space and back x 2)

max shoulder to overhead

C.

20/12 calories on Assault Bike

max clean + S2OH
Do not work on the run, jump rope or assault bike longer than :45. Once the clock hits :45, you must move on. Top end loads 95/65. Intensity should be high on this one!

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