CrossFit BFG – CrossFit
Weightlifting
Power clean Hang power clean 5 second pause front squat (5 heavy sets )
Weightlifting
Power snatch hang power snatch OHS 5 second pause (5 heavy sets )
Metcon
Metcon (Time)
30 cal bike
30 pull ups
20 cal bike
20 c2b
10 cal bike
10 muscle ups