Andy Day 1

Behemoth CrossFit – Group Class

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A: “Behemoth Lap” (Time)

D: “Push-ups” (AMRAP – Reps)

1 set, max effort push-ups. Once the knees touch the ground, set is over.

*Scale: rack assisted push-ups

C: “Chin-ups” (AMRAP – Reps)

1 set, max effort chin-ups

*Scale: 1-foot or 2-foot box assisted or rack assisted

B: “Bar dips” (AMRAP – Reps)

ME bar dips

*Scale: banded bar dips

E: Sit-ups (60 seconds max reps) (AMRAP – Reps)

Feet Anchored
*Anchor feet on rig with PVC pipe. Standard = back, shoulders and hands touch above head on ground. Sit-up and touch hands behind rig

F: “20m Beep Test” (AMRAP – Rounds and Reps)

Minute 1 – Run 1 20m shuttle

Minute 2 – Run 2 20m shuttle

Minute 3 – Run 3 20m shuttle…

Each minute, increase one 20m shuttle until you are unable to complete that number of 20m shuttle runs within that minute.

Score = complete rounds + successfully completed 10m reps within that current minute.

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