CrossFit BFG – Advanced Gymnastics
Gymnastics (No Measure)
4 sets-
5 negative pull ups (3 sec pause at the top/ 3 sec tempo on descent)
10 db rear fly raises
10 db push up + row each side
Metcon-
AMRAP x 10
1 wall walk
4 dumbbell snatches
(+ 1 wall walk + 4 snatch each round)
Rest 5
AMRAP x 10
2 HSPU
4 cal row
(+2 HSPU + 4 cal row each round)