CrossFit BFG – CrossFit
Weightlifting
Back Squats (5×6 )
Weightlifting
Front sotts press (5×5 )
Metcon
Metcon (Time)
5 Squat clean and jerks (Sc+j) 60/42.5kg
5 Bar muscle ups
5 Bar Facing burpees
4 (Sc+j)
4 Bar muscle ups
10 Bar facing burpees
3 (sc+J)
3 bar muscle ups
15 bar facing burpees
down to 1
weight increases by 10kg for guys 5 for female