CrossFit BFG – CrossFit
Warm-up
Weightlifting
Walking Lunges
Front Rack Walking Lunges
4 Sets of 20 reps (10 each leg)
(work up to weight where you can maintain proper form)
Weightlifting
Squat Cleans
Emom x 10
3 Touch and Go Squat Cleans (65-75% of 1 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Mins. Amrap
2 Power Snatches (70Kgs/50Kgs)
4 Chest To Bar Pull-Ups
8 Handstand Push-ups
12 Alternating Pistols