Ben Lomond CrossFit – Group Class

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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