CrossFit BFG – CrossFit
Warm-up
Weightlifting
Shizzle
Ascending ladder for 7 mins.
3 deadlifts + 3 hang power cleans + 3 push jerks (60/45)
Continue to add 3 reps per round until the 7:00 min timecap
Metcon
Metcon (5 Rounds for reps)
5 rounds of a 4 mins window:
400m row
1 rounds of chest to bar Cindy
Max. thrusters in remaining time (50/35)
2:00 rest between rounds