CrossFit BFG – CrossFit
Warm-up
Weightlifting
Power clean and jerk
On the min x 5
4 power cleans (80kgs/60kgs)
Straight into..
On the min x 5
4 push jerks (pick up the bar from the floor) (80kgs/60kgs)
Straight into..
On the min x 5
2 heavy clean and jerks (athlete’s choice on weight)
Gymnastics
Muscle-ups
30 Muscle-ups for time (10 mins. Timecap)
Metcon
Metcon (Time)
3 Rounds for time:
15 Deadlifts (100kgs/80kgs)
20 Toes to bar
25 Push-ups