CrossFit BFG – CrossFit
Warm-up
Weightlifting
Snatch
Emomx10
3 position squat snatches (70% of 1RM snatch)
Metcon
Metcon (Time)
3 Rounds for time:
10 Overhead squats (same weight used for emom)
5 Muscle-ups
Metcon
Metcon (AMRAP – Reps)
Amrap 3:
6 Clusters (50kgs/35kgs)
6 Burpees over bar
Rest 2 mins.
Amrap 3:
4 Clusters (60kgs/45kgs)
6 Burpees over bar
Rest 2 mins.
2 Clusters (70kgs/50kgs)
6 burpees over bar