CrossFit BFG – CrossFit
Warm-up
Weightlifting
1 Clean 2 Front squats 2 Split jerks
Build up to max weight
Weightlifting
Clean and jerk
5 singles of max hit
Metcon
Metcon (Time)
21/15/9 42.5kg/30kg
Thursters
T2B
15/12/9
Burpee over bar
Pull ups
12/9/6
Overhead squats
C2B