CrossFit BFG – CrossFit
Warm-up
Weightlifting
Back squats
5 sets of 5 reps
(Increasing weight each set)
Weightlifting
Snatch
Emomx10
4 Squat snatches(50-55% of max) + 4 burpees over bar
Metcon
Metcon (Time)
Teams of 3
For time:
400m run (together)
6 rope climbs
20 squat cleans (60/45)
400m run
9 rope climbs
35 squat cleans
400m run
12 rope climbs
50 squat cleans