CrossFit BFG – CrossFit

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Metcon (Time)

Wednesday live session:

Warm up:

3 sets

20 pvc pipe dislocations

20 reverse lunges

20 Hilo planks (10each side)

Metcon for time:

30-27-24-21-18-15-12-9-6-3 Air squats

20-18-16-14-12-10-8-6-4-2 Push ups

10-9-8-7-6-5-4-3-2- 1 Down ups

Rest 3 mins.

15-12-9-6-3 Jumping air squats

10-8-6-4-2 Clap push ups or Hand R PU

5-4-3–2-1 Burpees