Friday 11/20/15

Behemoth CrossFit – Group Class

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A: Back Squat (x 4/3/3)

20 total minutes of work:

Warm-up sets:

x 8/5/3

*There should be no rest except the time it takes to take weight off and put it on. Have a good idea of where you want your first set to be.

Working sets:

x 4/3/3

Level 2: Weights more challenging than 11/2

B: weighted plank (3 x 45 seconds)

Level 1: unloaded

Level 2 and 3: weighted and more challenging than 11/2

Metcon (Time)

With a partner complete:

3 sets

Partner 1: Reverse sled drag

Partner 2: Max rounds of:

10 Push-ups

10 Anchored sit-ups
Partners will switch and transition with a slap-a-da-hands

-Sled drag: Empty big/small + 25


Level 2: plyometric off 1 plate

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