CrossFit BFG – CrossFit

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Weightlifting

Heavy single hang clean

6 sets, Build to a max through the sets, last set heaviest

Weightlifting

Split jerks (5×2 )

85% or above

Metcon

Metcon (No Measure)

Groups of 2/3 working individually

10/7 cal bike

10 burpees over bar

10 front squats 50/35kg

Move fast and get it done quick as possible, Fast transitions.

Make sure to have 1-30 rest

5 rounds