CrossFit BFG – CrossFit
Weightlifting
Clean pull Squat clean Front squat
Build to heavy single
Weightlifting
Split jerk
Pause in the dip position for 3 seconds then drive into your split jerk
6 heavy singles
Metcon
Metcon (Time)
Metcon
27/21/15/9
Calorie row
Thrusters 42.5/30kg