CrossFit BFG – CrossFit
Metcon (No Measure)
Strength work
For quality
5-4-3-2-1 Deadlifts
1-2-3-4-5 Strict press (from floor)
Lifting work:
5 min max reps @70%
Squat clean and Jerk
Metcon-
EMOM x 18
Min 1: 15/12 Calorie Assault Bike
Min 2: 10 DB snatches + Max BOD
Min 3: Rest
Min 4: 20/16 Calorie Row
Min 5: 10 Toes to bar + Max Wallballs
Min 6: Rest