CrossFit BFG – CrossFit
Warm-up
Weightlifting
Deadlift
15 mins total to build to:
1. Heavy single
2. Heavy 10 rep
Weightlifting
Squat lunge
3 moderate sets of:
10 back squats straight into 20 alternating back rack lunges (increase weight every set)
Metcon
Metcon (Time)
3 Rounds for time:
75 Double-Unders
50 Air Squats
25/20 Calorie Row/Ski