Thursday 10/19/2017

Behemoth CrossFit – Group Class

Warm-up (No Measure)

2-3 rounds of:

– 10 Deck squats

Lvl 1 elevated on pads

Lvl 2 Floor

Lvl 3 Single leg deck squats

Lvl 4 Pistols

– 5-7 Bottom up KB Press/arm

– 60 foot Heel walk

– Build into FC/SB/Landmine/Row

500m Row (Time)

Max Effort 500m Row

Metcon (AMRAP – Rounds and Reps)

2 rounds or 20 minutes of work. Start at either station and rotate every 5 minutes.

5 Mins to complete

– 500 Mtr Row TT

Effort level should be 7-9/10. Looking to sustain a solid pace without sacrificing form for the entire 500 Mtrs.

5 Mins to complete

AMRAP of

30 Mtr Farmer’s Carry (Red to Red)

10 Slam balls (50/30)

5 Land mine Twists/side

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