CrossFit BFG – CrossFit
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