CrossFit BFG – CrossFit

Warm-up

Gymnastics

Rope climbs

For time:

5 rope climbs ,15/12 cal bike

4 rope climbs, 15/12 cal bike

3 rope climbs, 15/12 cal bike

2 rope climbs, 15/12 cal bike

1 rope climb, 15/12 cal bike

Weightlifting

Deadlifts

5 sets of 10 reps (slow and controlled, no bouncing off the floor) @ about 70% of max.

Metcon

Metcon (Time)

For time:

60/50 cal row

50 down ups

40 toes to bar

30 power snatches (50/35)

Cool Down