CrossFit BFG – CrossFit
Skill work:
For Quality
3 Rounds:
10 DB box step overs (2x DB)
8 Strict Ring Dips
6 DB squat cleans (2xDB)
4 Strict HSPU/ Pike push ups
2 Strict Ring MU/ Strict false grip ring pulls
Metcon (No Measure)
Metcon:
Every 5 mins x 5:
20/15 Cal Row/ Bike
8 Bar facing burpees
4 Squat cleans
Weight increase on barbell each round start at:
50%,60%,70%,80%,90% of your 1 RM clean