CrossFit BFG – CrossFit
Warm-up
Weightlifting
Front squat
5 sets of 6 reps @80% of 1RM
(Same weight for all sets)
Weightlifting
Front rack lunges
3 sets of front rack lunges @50% of 1RM front squat
Metcon
Metcon (Time)
For time:
21 hang power snatches (50/35)
150m run
21 overhead squats
150m run
15 hang power snatches
150m run
15 overhead squats
150m run
9 hang power snatches
150m run
9 overhead squats
150m run