CrossFit BFG – CrossFit
Warm-up
Weightlifting
Overhead squat
4 sets of 10 reps moderate weight (going down slow- coming up fast without using the bounce at the bottom position) around 50-55% of 1 RM overhead squat
Weightlifting
Snatch + Burpee
Emom x 10:
4 squat snatches (same weight used for overhead squats) + 4 burpees over bar
Metcon
Metcon (Time)
3 rounds for time:
400m run
40 american kettlebell swings (24/16)
40 wallballs (9/6)