CrossFit BFG – CrossFit
Warm-up
Weightlifting
Front squats
5 sets of 5 reps @80% of 1RM
Strict presses
5 sets of 5 reps @80% of 1RM
Gymnastics
Toes to bar
Emomx10:
Odd: 10 toes to bar
Even: 20 sec hanging tuck hold
Metcon
Metcon (Time)
“Jackie Chan”
For time:
1000m row
50 thrusters (20/15)
30 pull-ups
50 thrusters (20/15)
1000m row