Wednesday 11/09/16

Behemoth CrossFit – Group Class

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Primary

Metcon (No Measure)

EMOM for 12:

Minute 1: 120 foot keg carry (end of the rig and back)

Minute 2: Handstand hold x 30 seconds

Minute 3: Ring rows x 6-10
*Notes: Get into a team of 3 and have 1 person start at each component. Attain the desired rep scheme or time listed for each movement, rest the remaining portion of the minute and move to the next. 4x through everything

Handstand hold: choose an option that will allow you to hold a good neutral body position for the time listed

Level 1: Push-up plank

Level 2: Wall walk (nose touching wall x :30 to move to level 3)

Level 3: Handstand kick-up

Secondary

Metcon (AMRAP – Reps)

1-10 or 8 minutes, whichever comes first:

60m shuttle run

Thrusters (135/95)
*Notes: Weight should be slightly heavier than your typical thruster weight but still not an issue to go unbroken on each set. Choose a loading that will allow you to move swiftly and attain the desired work in the 8 minutes. Score is total thruster reps

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