CrossFit BFG – Advanced Gymnastics
Gymnastics (No Measure)
4- sets for quality
3 strict pull ups (tempo 3 sec negative on descent)
6 strict HSPU
12 db lateral raises
18 v ups
30 second max hi-lo planks
Metcon-
Cash in- 100ft HSW or 8 wall walks
6 rounds
9 cal bike
6 db thrusters (22.5/15)
3 R\B MU or c2b or pull ups
Cash out- 100ft HSW or 8 wall walks