CrossFit BFG – CrossFit
Warm-up
Weightlifting
Overhead Squat + BTN Push Jerk
3 Overhead Squats + 3 Behind The Neck Push Jerks
Gymnastics
Pull-Up Holds
7 Sets Of 10 Sec. Pull-Up Hold (30 Sec. Rest After Each Set)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Mins. Amrap:
50 feet Handstand Walk
30 Alternating Pistols
20 Cal. Row