CrossFit BFG – CrossFit
Warm-up
Metcon
Metcon (10 Rounds for distance)
10 intervals
30:30 row/ski
(Men aim to hit 160m each interval and women 140m)
Metcon
Metcon (Time)
In pairs:
5 rounds for time:
30 cal bike/ 300m run (together)
30 thrusters (45/32.5)
30 push-ups
30 synchronised squats