CrossFit BFG – CrossFit


Practice work:


10 sets- of 30 sec holds

-Freestanding in a square

– Freestanding with Partners assist

-Handstand hold against the wall kicking up

-Handstand hold against the wall but with wall walk.

Choose one.

Metcon (No Measure)

12 min emom

1st min- 8 Burpees

2nd min- 40 sec max Handstand Push ups (Strict)/ Hand release press ups

Metcon (Time)

For time:

40 Cal Row/Ski

40 DB snatches (1×22.5/15)

30 Cal Row/Ski

30 Toes to ring

20 Cal Row

20 Single arm Db thrusters( 1×22.5/15)

10 Cal Row

10 Ring muscle ups/ Ring Dips