Crossfit

CrossFit BFG – CrossFit

Warm-up

Metcon

Metcon (Time)

5 Power cleans

25 wall balls

4 power cleans

20 wall balls

3 power cleans

15 wall balls

2 power cleans

10 wall balls

1 power clean

5 wall balls

60,70,80,90,100

30,40,50,60,70

Metcon

Metcon (No Measure)

20/15 cal row

Power snatch

Hang power snatch

over head squat

80%

Metcon

Metcon (No Measure)

20/15 cal bike

15 BOB

rest 1-30

15 minute AMRAP