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