CrossFit BFG – CrossFit
Warm-up
Gymnastics
Handstands
5 sets of:
25 feet handstand walk towards the wall and finishing off with 10 handstand push-ups
Scaled: 5 wall climbs + 10 pike push-ups
Weightlifting
Snatch
Emomx10
1 squat snatch + 1 hang squat snatch + 1 power snatch + 1 hang power snatch (@50-60% of 1RM snatch)
Metcon
Metcon (Time)
For time:
50 burpee box jumps (24”/20”)
200 double unders
30 clusters (70kgs/50kgs)
(Use shin protection if not confident doing the box jumps)