CrossFit BFG – CrossFit
Weightlifting
Clean from the floor, below the knee, High hang (5 working sets )
Focus on speed and technique rather than weight
Weightlifting
Snatch from floor, snatch from below the knee, high hang
Workong on speed and technique
Metcon
Metcon (No Measure)
21/15/9
Cal row
Burpees over rower
50 DU after each set
Rest 2-30
Repeat