CrossFit BFG – CrossFit
Metcon (No Measure)
10 mins: Build to a max
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
5 sets:
10 Front rack lunges
Build in weight each set.
Metcon:
3 x 6 min AMRAPs
( 2 min rest between each)
1- 15 Cal Row/Ski
12 DB snatches
9 Hand release push ups
2- 12 Cal Row/Ski
9 DB hang CJ
6 burpees over db
3- 9 Cal Row/ Ski
6 Single arm devil presses
3 Bar MU / Pull ups