CrossFit BFG – CrossFit

Warm-up

Weightlifting

Jerks

EMOMx10

1 Push Jerk + 1 Split Jerk + 1 Squat Jerk (60-70% of 1RM)

Weightlifting

Snatch

EMOMx10

3 Position Squat Snatch

(From The Pockets + Above The Knees + From The Floor)

(find weight where you can maintain proper form)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Toes To Bar

30 Double Unders

Metcon

Metcon (AMRAP – Reps)

AMRAP 10:

WallBalls (9Kgs/6Kgs)

(*15 Abmat Sit-ups after each break)

Cool Down