Behemoth CrossFit – Group Class

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Primary

Back Squat (3 x 1)

Back squat 3 x 1

**Perform a set of 6-8 ring rows after each set besides your sets of 1**

*Notes: Take 15-20 minutes and no more than 3 EFFORTS to build to a heavy single for the day. Use the ENTIRE warm-up progression of 5/4/3/2/1 to get to your first working load for the workout. Work as heavy as quality mechanics will allow. Working sets should be in the range of 7-9/10 difficulty scale in order to get maximal benefits from workout. If you fail a lift, drop down 10% and finish with a good rep, if you fail 2 lifts, no more lifts!

Secondary

Metcon (Time)

Secondary:

3x or 9 minutes, whichever comes first:

60 feet burpee broad jumps

60 feet bulgarian bag walking lunges

30 Abmat sit-ups
*Notes: There will be a 30 feet turn around point. All these reps should be completed unbroken. For an extra challenge, hold the bulgarian bag in the front rack.

fitness motivation

Got it!

fitness motivation

Got it!