CrossFit BFG – CrossFit
Weightlifting
Power clean Hang Power clean push jerk split jerk (5 sets )
Weightlifting
Power snatch Hang power snatch Squat snatch (5 sets )
Metcon
Metcon (Time)
21/15/9
Cal row
OHS 50/35kg
21/15/9
Power clean 50/35kg
Pull ups