CrossFit BFG – CrossFit
Weightlifting
Power snatch Squat snatch (5×2 )
Pause in the catch of the power snatch for 2 seconds, then pause in the catch of the squat snatch for 2 seconds
Weightlifting
Back lunges (5×10 each leg )
Metcon
Metcon (Time)
18/15/12/9/6/3
Dumbell snatch
Air squats
Burpee over dumbbell