CrossFit BFG – CrossFit
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