Behemoth CrossFit, BirthFit Houston – Group Class


3 sets to build into workout weight (6-8 minutes MAX):

A. Sandbag/odd object clean x 2-3

B. Rowing strokes x 10-15 @ 500m pace

*Notes: it will be most beneficial to work with a partner who desires to use the same odd object weight as you


Metcon (Time)

Accomplish a 5k/4k with a partner on the rower in this fashion (5 sets each of):

Partner 1: rows 500m

Partner 2: Odd object cleans x max reps
*Notes: Every 10 cleans, carry the sandbag 50m before beginning again.

Odd object: Odd object should feel challenging. The prescribed loading SHOULD force you to get the weight to the lap FIRST before cleaning it up to the shoulder.

L2: 120/100 or up

fitness motivation

Got it!

fitness motivation

Got it!