Behemoth CrossFit – Group Class
A: Deadlift (3RM)
A. Take no more than 10 minutes to build to a tough 3RM for the day AND be able to de-load back down to workout weight.
B: Metcon (Time)
Alternate rounds with a partner for 5 rounds/person
3 TOUGH deadlifts
6 burpees to a pull-up bar out of standing reach
9 AB calories
*Notes: weights really shouldnt exceed about 315/225 for most of the group. Once one partner finishes the entire round, the next partner can go
A: Chin above bar hang
Chin above bar hang x ME
Bar dips x ME
*Notes: no more than :60 is necessary on the bar hang. Do not go until failure on bar dips, think 2 reps shy of. If you do not yet have 10 push-ups from the ground, work your progression there.
B: “Bar dips” (AMRAP – Reps)
ME bar dips
*Scale: banded bar dips