CrossFit BFG – CrossFit
Warm-up
Gymnastics
C2B + Pistols
Amrap x 10
1 strict chest to bar/strict pull-up
2 pistols
2 strict chest to bar
4 pistols
3 strict chest to bar
6 pistols… & so on
Weightlifting
Strict press
5 sets of 10 strict presses @ 45-50% or 1RM clean & jerk
(Or use the strongman log for all 5 sets)
Metcon
Metcon (Time)
For time:
21-15-9
Cal bike
Overhead squats (50/35)
Straight into..
21-15-9
Cal ski
Thrusters (50/35)