CrossFit BFG – CrossFit
Warm-up
Gymnastics
Muscle-ups
Ascending ladder for 12 mins:
1 ring muscle-up, 3 cal bike/ski
2 ring muscle-ups, 6 cal bike/ski
3 ring muscle-ups, 9 cal bike ski..
Metcon
Metcon (6 Rounds for reps)
On the 4:00 x 6 rounds:
16 dumbbell snatches (22.5/15)
14 burpees over dumbbell
12 toes to bar