CrossFit BFG – CrossFit

Metcon

Metcon (Time)

In teams of 3’s:

3 rounds of:

100/80 cal bike

20 strict chest to bar/ pull-ups

30 strict ring dips/ kipping

Straight into..

5 rounds of:

7 cal ski

7 rope climbs

7 cal ski

7 ring muscle-ups

7 cal ski

7 strict handstand push-ups/ kipping