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

Cool Down