CrossFit BFG – CrossFit
Warm-up
Weightlifting
Deadlifts + Strict presses + Front Squats
5 Rounds not for time: (slow and controlled)
15 Deadlifts (80/65)
10 Strict presses (45/32.5)
5 Front squats (80/65) (from the floor using the deadlift barbell)
Metcon
Metcon (5 Rounds for time)
5 sets of 300m sprint
Rest 1 min. after each sprint
Metcon
Metcon (AMRAP – Rounds and Reps)
8 mins AMRAP:
1-2-3-4-5-6… (keep adding 1 rep until you hit 8 mins)
Wallballs (9/6)
Burpees