CrossFit BFG – CrossFit
Warm-up
Gymnastics
Deficit Handstand Push-Ups + Toes To Bar + Squat
EMOMx15
Min 1: 8 Deficit Handstand Push-Ups (6″/3″)
Min 2: 16 Toes To Bar
Min 3: 24 Jumping Squats
Weightlifting
Barbell Cycling
For TIme:
21 Push Presses (70Kgs/50Kgs)
21 Front Squats
21 Hang Power Cleans
(7 Mins. Cap)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
3 Burpees Over The Bar
3 Cal. Row / SkiErg
6 Burpees Over The Bar
6 Cal. Row / SkiErg
9 Burpees Over The Rower
9 Cal Row/ SkiErg
Climb By 3 Each Round