Behemoth CrossFit – Group Class
Agility work: T-drill
Metcon (No Measure)
Grab a partner and perform the following:
Every 90 seconds for 8-10 sets (12-15 minutes):
Assault bike x 15/10 calories
*Notes: This should be a 100% effort and no athelte should be on this bike for longer than 15-20 seconds regardless of calorie attainment or not. It is good to SPRINT every so often, so have at it today! The quicker you can accomplish the above, the longer rest time you have.
If you are working with 1 partner, have a partner go every 45 seconds. If you are working with 2 partners, have a partner go every 30 seconds, so be very diligent with getting on the bike and off and resetting it as needed.