CrossFit BFG – CrossFit

Warm-up

Gymnastics

Handstands + Ring holds

30:30 intervals x 10

Handstand holds against the wall or freestanding

Straight into..

30:30 intervals x 5

Ring support

Weightlifting

Snatch complex

Emom x 7

1 Squat snatch + 1 power snatch + 2 behind the neck push press + 2 overhead squats (@60% of 1RM snatch)

Metcon

Metcon (Time)

3 rounds for time:

500m row

10 power snatches (50/35)

25 push-ups

Cool Down