CrossFit BFG – CrossFit


10 Min emom

Work @65/70% of your 1 rm CJ

1st min: 6 Front Squats

2nd min: 3 Push Jerks


10 min Emom

*Choose a rep scheme you can maintain throughout.

1st min: 15 Box jumps/ Step Ups

2nd min: 15 Handstand push ups/ Hand release press ups

Metcon (Time)


(15 min Cap)

(All with 1 x Dumbbell)

(Rx M-22.5 F-15)

4 Rounds for time:

6/6 DB hang snatch

20 DB overhead reverse lunges

6/6 DB Hang CJ

20 Wallballs (9/6)