Thursday 12/21/17

Behemoth CrossFit, BirthFit Houston – Group Class

Warm-up (No Measure)

1. Game of choice:

2-3 rounds of:

– 8-10x SA Dumbbell stability bench/arm

– 10x Hard SB Bounces

– 30x Russian Twists

Metcon (2 Rounds for reps)

Individually or in teams of 2. Start at either station and work for 9 mins. Rest/transition for 1 min and then perform the other movement.

A. 9 Min – ME Sandbag Cleans

– Every :60 secs perform 3 burpees

Rest :60 secs

B. Choose 1 of the following to complete in 9 mins

– 2x Behemoth Lap Tire Drag

– 2k Row

– 150/100 AB Cals
Teams of 2 – Perform SB Cleans “You Go, I Go” style. Both partners must complete burpees before resuming Cleans.

2 scores –

A. Max SB Reps

B. Time in seconds to complete

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