CrossFit BFG – CrossFit
Warm-up
Weightlifting
Snatch
3 Rounds:
:20 sec max snatches (40/30)
Rest :40 sec
:30 sec max snatches (50/37.5)
Rest :30 sec
:40 sec max snatches (60/45)
Rest 2:20 between rounds
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 3:
AMRAP 30 (IGYG style)
8 dumbbell hang clean and jerks (22.5/15) (4 each side)
10 medball squat jumps (15/12)
8/6 cal assault bike