CrossFit BFG – CrossFit
Skill work
For Quality not time
5 Rounds:
3 reps Sotts Press
3 Legless Rope climbs
30 sec Handstand hold against wall
Metcon (Time)
For time:
11 Rounds:
5 Wallballs (9/6)
3 Handstand Push ups
1 Power clean 70/45
7 Rounds:
5 Wallballs (9/6)
3 Strict Pull ups
1 Squat clean 75/50
5 Rounds:
5 Wallballs (9/6)
3 Bar Muscle ups/ Ring Dips
1 Cluster 80/55