CrossFit BFG – CrossFit
Warm-up
Gymnastics
Plate walk + Toes to bar
4 rounds for quality:
10 Plate walks
15 toes to bar
*unbroken sets
Weightlifting
Snatch complex
Emom x 10
1 snatch pull + 1 power snatch + 1 overhead squat + 1 squat snatch (60-70% of 1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 15:
10 Snatch grip deadlifts (80/65)
20 Pistols
5 Squat cleans
5 Push jerks