CrossFit BFG – CrossFit

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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