CrossFit BFG – CrossFit
Weightlifting
(Squat clean Front squat) x2 (5 working sets )
Perform 1 squat clean 1 front squat, drop the bar then repeat.
Weightlifting
Split jerk (5×2 )
Pause in the dip position for 1 second and pause in the jerk position for 1 second. Then repeat
Metcon
Metcon (Time)
21 cal row
15 front squats 50/35kg
9 burpees over rower
3 rounds for time