CrossFit BFG – CrossFit
Warm-up
Gymnastics
Toes to bar
Every 3:00 for 5 sets
300m run
15 toes to bar / 20 knees to chest
Weightlifting
Front squat
5 sets:
15 box jumps (24″/20″)
Straight into..
15 front squats (60/45)
Rest 1 min after each set
All sets must be unbroken
Metcon
Metcon (Time)
For time:
1-2-3-4-5-4-3-2-1
Devil presses (22.5/15)
Burpee bar muscle-up / burpee chest to bar / burpee pull-up