CrossFit BFG – CrossFit
Warm-up
Weightlifting
Back squat + Front squat
Emom x 12
Odd: 5 back squats
Even: 5 front squats
Around 60% of your 1rm front squat
Gymnastics
Chest to bars
Emom x 10
Odd: 14 dumbbell lunges (22.5/15)
Even: 7 chest to bars
Metcon
Metcon (Time)
For time:
50-40-30-20-10
Cal bike
Dumbell snatches (22.5/15)