CrossFit BFG – CrossFit
Warm-up
Weightlifting
Clean complex (20 Minutes to hit 5×1)
1 clean
1 front squat
1 clean
1 jerk
Metcon
Metcon (Time)
10 c2b
15 dumbbell cleans 22.5kg/15kg
20 dumbell lunges
5 rounds for time.
( want you to pace each round within 10 seconds of each other, keep a steady speed throughout the workout)
1k row check out