CrossFit BFG – CrossFit
Warm-up
Metcon
Metcon (No Measure)
Alternating on the minute x 12
Odd: 10 Handstand push-ups / 15 Push-ups
Even: 3 Power cleans + 1 Split jerk (75% of 1RM clean and jerk)
Metcon
Metcon (Time)
4 Rounds for time:
4 Rope climbs
8 Thrusters (50/35)
12 Pistols
16 Toes to bar
Gymnastics
Handstand hold
10 intervals of 30:30
Handstand hold freestanding or against the wall