Ben Lomond CrossFit – Group Class
Warm up
Two rounds at increasing effort of:
10/7 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
100 Foot Farmer Carry
10 Bar Facing Burpees (use the barbell for your deadlift)
6 Toes to Bar OR Rings
2 Wall Walks
Strength
Metcon (Weight)
Three sets:
6 Deadlifts to the knee + 6 Dimmels @ 60% of 1-RM Deadlift
rest as needed
Metcon
Metcon (Time)
Three sets for times of:
30/25 Calorie Ski-Erg or Row
12 Bar Muscle-Ups
12 Deadlifts (155/105 lbs)
9 Hang Cleans
6 Shoulder To Overhead
30/25 Calorie Assault Bike
Rest 3 minutes