Wednesday 11/11/15

Behemoth CrossFit – Group Class

View Public Whiteboard

(No Measure)

Warm-up sets (6-8 minutes):

Front squat x 8/6/3
There should be no rest except the time it takes to take weight off and put it on. Make sure you have a good idea of where you want your first set of 5 to be, then work back from that.

A: Front Squat (2 sets of 5)

10-12 minutes to accomplish

B: Chinese plank (face up) (2 sets of 30-45 seconds)

-Face-up Chinese plank: perform this movement with just the tip of your shoulders and heels resting on individual boxes

Level 1: unloaded

Level 2 and 3: weighted

Metcon (Time)

6 minute clock:

Behemoth lap

100 double unders

In remaining time:

Max medball/keg cleans to the shoulder

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