CrossFit BFG – Barbell Club Warm-up Weightlifting Hang touch and go squat snatches (5×5) Weightlifting High hang snatches (10×2) Focus on speed/tekkers and not weight Weightlifting 1 Snatch balance 3 overhead squats (5×1 complex) Cool Down
CrossFit BFG – CrossFit Warm-up Gymnastics Double Unders Emom x 10 50 Double Unders Weightlifting Split Jerks 5 Sets Of 3 Split Jerks (85% Of 1RM) Metcon Metcon (Time) 7 Rounds For Time: 7 Handstand Push-Ups 7 Thrusters (60Kgs/42.5Kgs) 7 Toes To Bar 7 Deadlifts (110Kgs/75Kgs) 7 Burpee Pull-Ups Cool Down