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)