CrossFit BFG – CrossFit
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 15:
5 strict handstand push-ups / 10 kipping / 15 push-ups
4 clusters (80/60)
3 strict ring muscle-ups / 5 kipping / 7 jumping muscle-ups
Weightlifting
Thrusters
Emomx10
5 thrusters (50/35) + 10 air squats
Metcon
Metcon (Time)
3 rounds for time of:
20 cal bike/ ski/ row
10 clean and jerks (60/45)
20 pull-ups / 30 ring or trx rows