CrossFit BFG – CrossFit
Push and Pulls
Focus on quality of the movements:
4 rounds:
15 Push ups
10 Barbell Rows 50/35
5 Strict Hspu/ Pike Pu
Straight into…
4 Rounds:
15 Ring Rows
10 Strict presses 50/35
5 Strict Pull ups/ banded
Metcon (Time)
Metcon for time:
1000m Row/Ski or 50/40 Cal Bike
(1 min rest)
750m Row/ Ski or 40/30 Cal Bike
(1 min rest)
500m Row/ Ski or 30/20 Cal Bike
(1 min Rest)
250 m Row/Ski or 20/10 Cal Bike