Behemoth CrossFit – Group Class
Deadlift (1 single every 2:00 for 5 sets)
A. Take 5-7:00 to establish first working load (This first weight should be gauged off of how the individual did the previous week)
B. Perform 1 single every 2:00 for 5 sets (no more than 10:00)
*Use the 5-7:00 to build into your first working single. Should have a good feel of where you want to start and end after the past weeks.
Metcon (AMRAP – Rounds and Reps)
Max rounds in 8:00:
Max rep push-ups @ 00X0
KB front rack lunge x 60 feet
Waiter’s walk x 60 feet (same bell)
*Switch arms every round. Stick to the strict tempo on the push-ups. Any hesitation, move on.
50 pronated bent over rows
50 supinated bent over rows
*only with a barbell