CrossFit BFG – CrossFit

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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