CrossFit BFG – CrossFit
Warm-up
Gymnastics
Muscle-ups +Handstand walk
5 rounds for time:
6 Muscle-ups
50’ Handstand walk
Weightlifting
Snatch
Emomx10
3 Hang squat snatches + 3 burpees over the bar
(60% of 1 RM snatch)
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 15:
1 Peg board Ascent/10 Pull-ups
2 Rope climbs
3 Snatches (70Kgs/50Kgs)
4 Clean & jerks
5 D-ball over shoulder (70Kgs/50Kgs)