CrossFit BFG – CrossFit
Weightlifting
Clean and Jerk Heavy single
Heavy weight with perfect form
No misses
Once hit Perform
5 sets 1 complex
1 clean 2 front squats 1 jerk 80%
30 minutes
Metcon
Metcon (No Measure)
Pacing work, Keep your split times the sane as possible
20/15 cal row/bike/ski
15 c2b/ Pull ups
10 Push jerks 60/45kg
5 Front squats
Rest 2 minites
4 rounds