CrossFit BFG – CrossFit
Warm-up
Gymnastics
Double unders + muscle-ups
5 sets of:
50 unbroken double unders (3 burpees every time you trip or break)
5 stricts muscle-ups / kipping muscle-ups / strict ring dips
Weightlifting
EMOM
EMOMx10:
Odd: 15/12 cal row
Even: 15 dumbbell thrusters (22.5/15)
Metcon
Metcon (Time)
In pairs:
5 rounds for time:
150m run (together)
20 squat snatches (50/35)