CrossFit BFG – CrossFit
Warm-up
Weightlifting
Shizzle
EMOMx7
3 Hang Squat Cleans + 1 Jerk (65% Of 1RM C&J)
Straight Into..
EMOMx5
4 Front Squats (using the same weight)
Straight Into..
EMOMx3
5 Push Jerks (same weight)
Gymnastics
Plate Walks
EMOMx10
10 Plate Walks (25Kgs/10Kgs)
Metcon
Metcon (Time)
3 Rounds For Time:
400m Run
21 Power Cleans (70Kgs/ 50Kgs)
15 Burpee Box Jumps (24″/20″)
9 Pull-Ups