CrossFit BFG – CrossFit
Warm-up
Gymnastics
Muscle-up / Front squat
EMOMx16:
Odd: 3-5 muscle-ups / 7-10 ring dips
Even: 10 front squats 70/52.5 kgs (squat clean the 1st rep)
Metcon
Metcon (Time)
Teams of 3s (30mins Cap)
For time:
200/150 cal bike
Directly into…
3 rounds:
50 toes to bar
50 box jump overs (24″/20″)
50 snatches
*Round 1 barbell: 42.5/30
*Round 2 barbell: 50/37.5
*Round 3 barbell: 60/45