Thursday 5/4/17

Behemoth CrossFit – Group Class

View Public Whiteboard

Warm-up (No Measure)

2-3 Rounds of

– 1-2 Turkish Get up/arm

– 6-8 Natural Leg Extensions

– Build into G2OH for workout

– DB, KB, or SB

Metcon (AMRAP – Rounds and Reps)

Team of 2-3 Work for 2x tire drags each or

Partner 1 – “Pacer”

– 200 – 400 Mtr Tire Drag (~4 min pace)

Partner 2 (& 3) AMRAP of:

– 5 Burpees

– 10 G2OH

– 120′ Carry
For “TIRE DRAG”

– Lt tire for 400

– Heavy for 200

For “G2OH” can use:

– Single arm DB or KB

– Sandbag or slamball

*Each team can have up to 1 of each piece of equipment (i.e. 1x KB, 1x DB, 1xSB)

Base “CARRY” off of your G2OH

– Suitcase carry (DB/KB)

– Waiter’s Walk (DB/KB/SB)

– Bear Hug/Front Rack

Leave a Reply

Your email address will not be published. Required fields are marked *