CrossFit BFG – CrossFit
Warm-up
Gymnastics
Muscle-ups + HSPUs
5 rounds for time:
7 Muscle-ups
14 Handstand push-ups
Weightlifting
Squat snatches
Emomx10
3 touch and go squat snatches + 6 air squats
(60% of 1RM snatch)
Metcon
Metcon (AMRAP – Reps)
7 Rounds for time:
10 Hang squat snatches (42.5kgs/30kgs)
30 double unders
Rest 2 mins..
Amrap 5:
Barbell facing burpees
On the min: 3 Power cleans (80kgs/60kgs)