CrossFit BFG – CrossFit
Metcon (No Measure)
EMOM x 10
1- 4 Power Cleans
2- 2 Squat Cleans
Try working @70-75% of your max
Metcon:
EMOM x 9
1- 10-18 Cal Row/Bike/Ski
2- 16 DB Hang snatch / 16 DB Hang CJ / 8 Single arm Devil press
3- 30-60 Double Unders
Rest 3 mins
x 3
First 9 mins will be DB hang snatches.
Second 9 mins DB hang CJ.
Last 9 mins will be 8 Devil press