CrossFit BFG – CrossFit
Warm-up
Metcon
Metcon (10 Rounds for distance)
10x 30:30 row/ski interval
(160m/140m)
Weightlifting
Squat clean
EMOM x 12:
3 squat cleans + 3 burpees over bar (70/50)
Metcon
Metcon (Time)
4 Rounds for time, wear a weighted vest if you’ve got one (10/7)
400m run
4 rope climbs
20 dumbbell or kettlebell front squats (22.5/15)