CrossFit BFG – CrossFit
Warm-up
Weightlifting
Squat clean
14 mins to build 3 rep max squat clean
(Don’t have to be touch and go, max 5 sec rest between each rep)
Weightlifting
Squat clean
Emomx10:
1 squat clean every min @ the weight you hit on 3RM
Metcon
Metcon (Time)
For time:
27-21-15-9-3
Cal row/bike/ski
Burpees
5-4-3-2-1
Legless rope climbs/ Rope climbs