CrossFit BFG – CrossFit
Warm-up
Weightlifting
Snatch
Emom x 10
1 power snatch + 1 hang squat snatch + 1 squat snatch
(Focus on technique and position)
Metcon
Metcon (3 Rounds for time)
On the 0:00
15 front squats (42.5/30)
15 burpees over bar
12 front squats
12 burpees over bar
9 front squats
9 burpees over bar
On the 4:00
12 front squats (50/35)
12 burpees box jump over (24″/20″)
9 front squats
9 burpees box jump over
6 front squats
6 burpees box jump over
On the 8:00
9 front squats (60/42.5)
9 burpees box jump over
6 front squats
6 burpees box jump over
3 front squats
3 burpees box jump over
Metcon
Metcon (Time)
For time:
60 double unders
30 dumbbell snatches (22.5/15)
60 double unders
30 cal row
60 double unders
30 toes to bar
60 double unders
30 cal row
60 double unders
30 dumbbell snatches