CrossFit BFG – CrossFit
Skill work: strict
7 rounds for Quality
use this time to practice:
5 Strict Ring Dips
4 Strict Pull ups/c2b
3 Strict Deficit Hspu
2 D-ball squats
1 L-sit legless Rope climb
Metcon (Time)
For time:
60/45 Cal Row
90 Double unders
9 Squat cleans 70%of 1rm
40/30 Cal Row
60 Double unders
6 squat cleans 80% of 1 rm
20/15 Cal Row
30 Double unders
3 Squat cleans 90% of 1rm