CrossFit BFG – CrossFit
Warm-up
Weightlifting
Snatch Shizzle
On the :90 Seconds x 8 Rounds @ 50%
3 Power Snatch
2 Hang Squat Snatch
1 Squat Snatch
Gymnastics
Double unders + Strict Shiz
AMRAP 7:
20 Double-Unders, 1 Strict Handstand Push-up
20 Double-Unders, 2 Strict Handstand Push-ups
20 Double-Unders, 3 Strict Handstand Push-ups
Climb until cap is reached
Metcon
Metcon (Time)
For Time:
21 – 15 – 9:
Cal. Bike
Thrusters (42.5kgs/30kgs)
Directly into…
15 – 12 – 9:
Cal. Row
Hang Squat Cleans
Directly into…
12 – 9 – 6:
Burpees over Bar
Overhead Squats
Cal. SkiErg