CrossFit BFG – CrossFit
Warm-up
Gymnastics
V-Ups + Hollow Rocks
EMOMx5
15 V-Ups
straight into..
EMOMx5
20 Hollow Rocks
Weightlifting
Clean And Jerk
EMOMx5
4 Power Cleans (@75% Of 1RM Clean and Jerk)
straight into..
EMOMx5
5 Push Jerks (Same Weight Used For Cleans)
Weightlifting
Overhead Squat
5 Mins. Overhead Squat Hold (PVC) (Unbroken)
Metcon
Metcon (AMRAP – Reps)
As Many Reps As Possible In 3 Rounds:
1:00 Wallballs (9Kgs/6Kgs)
1:00 Kettlebell American Swings (16Kgs/12Kgs)
1:00 Rope Climbs
1:00 Air Assault Cal.
1:00 Abmat Sit-ups
1:00 Rest