CrossFit BFG – CrossFit
Warm-up
Weightlifting
Bear complex
Emomx10
2 bear complex (65-70% of 1RM clean and jerk)
Metcon
Metcon (Time)
For Time:
600m Row
21 Front Squats (60/42.5)
21 Burpee Box Jumps (24/20)
600m Row
15 Front Squats
15 Burpee Box Jumps
600m Row
9 Front Squats
9 Burpee Box Jumps
600m Row
Metcon (3 Rounds for time)
3 Rounds On the 7 Minutes:
15/12 Calorie Assault Bike
50 Double Unders
20 Kipping Handstand Push-ups
50 Double Unders
15/12 Calorie Assault Bike