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

Cool Down