CrossFit BFG – CrossFit

Warm-up

Gymnastics

Handstand walk + handstand push-ups

5 rounds for quality:

50’ handstand walk / 5 wall climbs

15 handstand push-ups / clap push-ups

Weightlifting

Clean & press

Emomx10 touch and go

1 Squat clean + 1 power clean + 2 clusters (60-70% of 1RM clean & jerk)

Metcon

Metcon (Time)

For time:

2k row

200 double unders

20 rope climbs

Cool Down