CrossFit BFG – CrossFit
Warm-up
Gymnastics
HSPUs + MUs
5 rounds for time:
6 strict handstand push-ups / 12 clap push-ups
3 strict muscle-ups / 6 strict pull-ups
Weightlifting
Thruster
Emomx10
3 thrusters from the floor
(65-70% of 1RM C&J)
Metcon
Metcon (Time)
For time:
100 cal bike
75 box jumps (24/20)
50 overhead squats (50/35)
25 d-ball over shoulder (70/50)