CrossFit BFG – CrossFit

Warm-up

Gymnastics

HSPUs + Pistols

Emom x 10

Odd: 14 Handstand push-ups / clap push ups / hand release push-ups

Even: 14 Alternating pistols / 28 jumping lunges

Weightlifting

Overhead squats

5×5 (85% of 1RM)

Metcon

Metcon (Time)

4 Rounds for time:

10 Front squats (60/42.5)

20 pull-ups

30 dumbbell snatches (22.5/15)