CrossFit BFG – CrossFit
Warm-up
Gymnastics
Toes to bar + L-sit
Emomx5
20 sec L-sit / tuck sit
Straight into..
Emomx5
12 toes to bar / knees to elbows
Weightlifting
Clean & jerk
Emomx5
3 Hang power cleans + 3 push jerks
Straight into..
Emomx5
3 Squat cleans + 3 split jerks
(@ 60-70% of 1RM clean and jerk)
Metcon
Metcon (Time)
For time:
50 Cal. Assault bike
Straight into..
5 Rounds:
30 wallballs (9kgs/6kgs)
20 pistols
10 hang power snatches (42.5kgs/30kgs)