CrossFit BFG – CrossFit
Warm-up
Gymnastics
Handstand hold + push-up
Emom x12
Odd: 30 sec handstand hold against the wall / wall facing if you cannot kick up to handstand
Even: 20 push-ups / 15 hand release push-ups
Weightlifting
Thruster
Emomx12
Odd: 8 thrusters (50/35)
Even: 4 power snatches
Metcon
Metcon (Time)
For time:
50 wallballs (9/6)
40 air squats
30 empty bar thrusters
20 pull-ups
10 burpee pull-ups
20 pull-ups
30 empty bar thrusters
40 air squats
50 wallballs