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)