CrossFit BFG – CrossFit

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Snatch + Squats

5 sets of 10: (From the floor)

Speed Back Squats

Try to complete a set every 2 mins. No pausing at the bottom.

EMOM x 10

1 Snatch Pull + 1 Snatch + 1 OHS

Working on consistency. Try to complete each set @75-80% of your max

Metcon (Time)

Metcon:

For time- Split the work up however you like. Workout is done when all the reps are completed.

100 Double Unders/200 singles

80/65 Cal Row

60 Jumping Lunges

40 Power cleans (60/45kg)

20 Bar Muscle ups or 30 Strict Pull-ups or 40 Ring Rows (Choose one)