CrossFit BFG – CrossFit
Weightlifting
Squat clean Front squat Jerk (5 Heavy set )
Repeat the complex twice to equal 1 set
Metcon
Metcon (No Measure)
10 minute Bar muscle ups emom
Pick a rep scheme you can hit ever minute without failure or bad technique
Metcon
Metcon (Time)
21/15/9
Kettlebell Swing (Above head) 24/16kg
Hang power cleans
Dumbbell box step overs