CrossFit BFG – CrossFit

Warm-up

Weightlifting

Power snatch Hang power snatch (8×1)

Weightlifting

OHS (5×3)

3 second pause in bottom position

Metcon

Metcon (Time)

21/15/9

Thrusters 42.5kg/30kg

Burpees over bar.

Make it hurt and go unbroken.

Cool Down