CrossFit BFG – CrossFit
Weightlifting
Strength Metcon
5 squat snatches
12 pull ups
12 dumbell hang clean and jerks 22.5/15kg
3 rounds
weight for snatches per round, 70/80/90% of max snatch
Weightlifting
Back squats (All sets 80% and above )
6×3
Metcon
Metcon (Time)
21/15/9
Front squats 50/35kg STOH Cal row