CrossFit BFG – CrossFit
Warm-up
Gymnastics
Handstands
Practise Handstand 360 freestanding or against the wall for 10 mins.
Metcon
Metcon (AMRAP – Reps)
Amrap x 12
1 Muscle-up
1 Overhead Squat (60/42.5)
2 Muscle-ups
2 Overhead Squats
3 Muscle-ups
3 Overhead Squats…
Keep adding 1 rep every round
Metcon
Metcon (AMRAP – Reps)
0:00 – 10:00 – 1200m Run, Max Clean and Jerks (60/42.5)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (50/35)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (42.5/30)