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