CrossFit BFG – CrossFit

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Weightlifting

12 mins: To Find a heavy

Power Clean + Hang Squat Clean

5 sets:

3 Strict presses

(Power clean to shoulders, not from the rack.)

Try to increase weight each set

Metcon (AMRAP – Rounds and Reps)

3 x 6 min AMRAPS

(2 min rest between each)

All with 1 x DB (22.5/15)

AMRAP 1-

15 Cal Row/bike/ski

12 DB Hang snatches

9 Toes to bar

AMRAP 2-

12 Cal Row/bike/ski

9 DB overhead lunges

6 Pull ups/ Ring Rows

AMRAP 3-

9 Cal Row/bike/ski

6 single arm devil press

3 Bar MU/ Ring Dips