Saturday 09/19/15

Behemoth CrossFit – Group Class

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Metcon (5 Rounds for reps)

Grab 4 friends and start at a different station. Move through until A-E has been completed by everyone:

A. 4 sets, 20 seconds work/10 seconds rest

Assault bike calories

2 minutes rest

B. 4 sets, 20 seconds work/10 seconds rest

KBS

2 minutes rest

C. 4 sets, 20 seconds work/10 seconds rest

BB front squat/2-DB front squat

2 minutes rest

D. 4 sets, 20 seconds work/10 seconds rest

Push-ups

2 minutes rest

E. 4 sets, 20 seconds work/10 seconds rest

Fast and continuous jump rope

*Must be efficient with doubles to do them

2 minutes rest
Intensity can vary, but work hard enough to NEED the 2 minute rest. Score is total reps for each of A-E

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