Tuesday 08/04/15

Behemoth CrossFit – Group Class

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A: Single Arm Dumbell Press (x 12/10/8 per arm (with KB))

Athletes will have 5:00 to complete each set.

Presses will be from a seated “L” position on the ground

In between each set perform:

B. Bent knee hollow rocks x 30-60 reps

C. Arch hold x 30-60 seconds

Rest to 5:00 if needed

*30 for beginner, closer to 60 or 60 for advanced

Metcon (AMRAP – Reps)

With a partner perform the following:

5 sets each:

:60 on/:60 off

5 bag facing burpees

60m bulgarian bag carry (however)

max squats with bag (however)
Try getting back into the bay at the same time every round and performing the same amount of squats. Score is total squats between partners. Work hard and fast for :60 knowing you have :60 rest.

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