CrossFit BFG – CrossFit
Warm-up
Weightlifting
Snatch
Minutes 0:00 – 4:00 – Heavy Pause Overhead Squat
Minutes 4:00 – 8:00 – Heavy Hang Squat Snatch
Minutes 8:00 – 10:00 – Heavy Squat Snatch
Metcon
Metcon (Time)
Teams of 3 (One athlete works at a time)
For Time:
100 Calorie Row
100 Box Jump Overs (24″/20″)
100 Power Snatches (50/35)
100 Thrusters (50/35)
100 Chest to Bar Pull-ups
100 Thrusters (50/35)
100 Power Snatches (50/35)
100 Box Jump Overs (24″/20″)
100 Calorie row