CrossFit BFG – CrossFit
Warm-up
Weightlifting
Clean and jerk
Build up to a heavy complex of
1 power clean + 1 squat clean + 1 push jerk + 1 split jerk
Weightlifting
Back squats + Front squats
Emom x 12
Odd: 5 back squats
Even: 5 front squats
Metcon
Metcon (Time)
For time:
1 Cindy
1 Clean and jerk (60/45)
1 Cindy
2 Clean and jerks
1 Cindy
3 Clean and jerks..
And so on until you hit 10 clean and jerks