CrossFit BFG – CrossFit
Metcon (No Measure)
Strength work:
5 sets:
3 Overhead Squats
Lifting work:
For quality
30 Power Clean Jerks
(Change weight every 6 reps)
(60%,65%,70%,75%,80%)
Metcon:
2 Min ON / 1 Min OFF
20/16 Cal Row or 16/12 Cal A Bike
In remaining time
Max Burpees over row / Barbell
x 6
Your workout is over when you have reached 60 Burpees over Row.