CrossFit BFG – CrossFit

Warm-up

Weightlifting

Squat

4 rounds for time:

10 back squats (80/60)

10 front squats (60/40)

Weightlifting

Snatch

Emomx10: (60-70% of max)

1 power snatch

1 overhead squat

1 hang squat snatch

Metcon

Metcon (Time)

For time:

Cash in: 150 double unders

30 dumbbell snatches (22.5/15)

15 burpee box jumps (24″/20″)

20 dumbbell snatches

10 burpee box jumps

10 dumbbell snatches

5 burpee box jumps

Cool Down