Behemoth CrossFit, BirthFit Houston – Group Class

Metcon (AMRAP – Rounds and Reps)

Max rounds and reps in 13 minutes:

7 calories (rowing)

5 squat cleans (115/75)

*Notes: A-B-A-B format or alternating full rounds.

Squat cleans: Weight should feel light enough to string all 5 reps together. Think like a 3/10 scale

L1: Muscle clean

L2: Power clean

L3: Power clean + squat

L4: As prescribed


L1: Plate press

L2: Downdog HSPU

L3: Pike HSPU (knees flexed)

L4: Pike HSPU (knees extended)

L5: As prescribed above

Accessory Work

3-5 sets AHAP (with a partner):

Sandbag carry x 60 feet

fitness motivation

Got it!

fitness motivation

Got it!