CrossFit BFG – CrossFit
3 position clean (6 sets )
High hang
mid thigh
below the knee
working on speed not heavy weight
Weightlifting
2 strict press 4 push jerks (6 sets )
Metcon
Metcon (No Measure)
30/20 cal bike
In partners or 3’s
Sprint as fast as possible to get the calories done
At least 2 minutes rest between sets
5 sets