CrossFit BFG – CrossFit
Warm-up
Metcon
Metcon (4 Rounds for reps)
EMOM x 16 (4 Rounds):
A) 7 Wallballs (14/9) + 5 Bar Muscle-ups
B) 15 Box Jumps (24/20)
C) 7 Power Snatches (50/35) + 7 Overhead Squats
D) 18/14 Calorie Row
Metcon
Metcon (Calories)
18:00 Recovery Effort Bike
-Every 3:00 Complete 12 Kipping Handstand Push-ups