Behemoth CrossFit – Group Class
Metcon (AMRAP – Rounds and Reps)
Work for 4 minutes as an individual or in teams of 2 – for 4 rounds (16 total minutes).
Start every 4 minute round with a 200 mtr Run together Buy in.
Then in the remaining time perform an AMRAP of
– 3 G2OH (135/95)
– 6 Burpees
– 9 T2B
Notes: Individuals goal is to get through at least 1 round of the AMRAP each round. If you are working in partners, perform work in ABA or a full round at a time
Ground to Overhead (G20H): Perform these as quick singles, loading should feel like a 4-5/10. Chose the method that best suits your mobility.
For Burpees: choose the option that will allow you to maintain the best midline integrity through the whole workout:
L1: Box elevated burpees (same as push-up progression)
L2: Walking burpees (no push-up)
Level 1: Lying leg lift (If grip strength is an issue)
Level 2: Kipping straight leg raise (varied heights, the higher the more challenging)
Level 3: Kipping T2B