CrossFit BFG – Barbell Club Warm-up Weightlifting Max Power clean Weightlifting Power clean 80% of Max (8×2) 3 second pause in low catch position Weightlifting Max Split Jerk Weightlifting Split Jerk 80% of Max (8×2) 3 second pause in catch position
CrossFit BFG – CrossFit Warm-up Weightlifting Squat Squat Squat 4 Sets Of: 10 Back Squats + 8 Front Squats + 6 Overhead Squats (60Kgs/42.5Kgs) (10 Mins. Timecap) Gymnastics Handstand Plate Walks EMOMx10 10 Plate Walks (25Kgs/10Kgs) Metcon Metcon (Time) 5 Rounds For Time Of: 5 Man Makers (22.5Kgs/15Kgs) 50 Double Unders 5 Muscle-Ups Cool Down