CrossFit BFG – CrossFit
Metcon (No Measure)
Strength work
For quality
5-4-3-2-1 Back Squats
1-2-3-4-5 Front Squats
Lifting work
For quality
30 snatches
Change weight every 6 reps.
Metcon- for time
30-20-10 DB Hang Snatches
15-10-5 Toes to bar
Straight into
30-20-10 DB Overhead lunge
15-10-5 DB single arm devil presses