CrossFit BFG – CrossFit
Warm-up
Metcon
Metcon (Calories)
Emomx10
Odd: 16 Dumbbell Snatches (22.5kgs/15kgs)
Even: Max Cal Ski
Metcon
Metcon (AMRAP – Reps)
Amrap 10:
3 Calorie Row + 3 Kipping Handstand Push-ups
6 Calorie Row + 6 Kipping Handstand Push-ups
9 Calorie Row + 9 Kipping Handstand Push-ups
Continue to add (3) repetitions per round until cap.
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 15:
15 Hang Power Cleans (60kgs/42.5kgs)
30 Calorie Bike
15 Pull-Ups
60 Double Unders