Behemoth CrossFit – Group Class
Push-up (1 set of max effort @ 00X1 OR @ 00X0)
For those of you that already tested on Monday and PR-ed your score. You have the option to re-test with a 1 second pause at the top or re-test at the same tempo with no pauses anywhere. Those that went from a rack system can re-test 1 level below their test level.
1. Rack system 10 or 9
2. Rack system 5 or 4
KBS (3 sets of 4-6)
3 sets with a partner:
A. KBS x 4-6
B. Natural GHR (https://youtu.be/MNFN5_mvsZk) x 5 + Partner hamstring curls (focssing on eccentric) x 5 + back extensions isometric hold x 10 seconds
Compare to September 30th:
6:00 clock or completion, whichever comes first
30 wall ball shots
20 burpee box jumps
10 woman makers (Renegade row + clean + thruster + lunge left + lunge right)
RETEST. Compare to September 30th. Check your WODify and use same weights and box heights as 9/30!
Goal of this workout is unbroken, so utilizing weights and box heights that will allow for this is critical.