Monday 11/02/15

Behemoth CrossFit – Group Class

View Public Whiteboard

(No Measure)

Warm-up sets (6-8 minutes):

Back squat x 10/8/6
There should be no rest except the time it takes to take weight off and put it on. Make sure you have a good idea of where you want your first set of 5 to be, then work back from that.

A: Back Squat (2 sets of 5)

10-12 minutes to accomplish

B: weighted plank (2 sets of 30-45 seconds)

Rest as needed

Level 1: unloaded

Level 2 and 3: weighted

Metcon (Time)

8 minute clock:

5 turkish get-ups/arm FOR QUALITY

In remaining time complete max rounds of:

60m run

6 alternating arm KB cleans

6 burpees
Hit your check points on the TGU and don’t rush!

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