CrossFit BFG – CrossFit
Warm-up
Gymnastics
Pull-ups + dips
Emomx10
Odd: 10 Pull-ups
Even: 10 Dips
Weightlifting
Clean and Jerk
Emomx10
3 position clean & split jerk (70-80% of 1RM clean and jerk)
Metcon
Metcon (4 Rounds for reps)
Emomx16
1st min: 18/14 cal. row
2nd min: 6 power cleans
3rd min: 15/12 cal. ski
4th min: 50 double unders