CrossFit BFG – CrossFit
Warm-up
Gymnastics
Ring dips
Emomx10
12 Ring dips
Weightlifting
Snatch
Emomx10
1 power snatch + 1 snatch balance + 1 overhead squat + 1 squat snatch (70% of 1RM)
Metcon
Metcon (Time)
9-7-5
Ring muscle-ups
Squat snatches (60kgs/42.5kgs)
Directly into…
5 Rounds of:
30 wallballs (9kgs/6kgs)
1 Pegboard ascent / 5 bar muscle-ups / 10 strict pull-ups