CrossFit BFG – CrossFit
Warm-up
Weightlifting
Barbell Shizzle
3 Rounds For Time:
20 Hang Power Cleans (50Kgs/35Kgs)
20 Front Squats
20 Push Presses
Metcon
Metcon (AMRAP – Reps)
AMRAP 25:
50 Calorie Row, 27 Bar Facing Burpees, 27 Power Snatches (30Kgs/20Kgs)
40 Calorie Row, 21 Bar Facing Burpees, 21 Power Snatches (42.5Kgs/30Kgs)
30 Calorie Row, 15 Bar Facing Burpees, 15 Power Snatches (50Kgs/35Kgs)
20 Calorie Row, 9 Bar Facing Burpees, 9 Power Snatches (60Kgs/42.5Kgs)
10 Calorie Row, 6 Bar Facing Burpees, Max Power Snatches (70Kgs/50Kgs)
Gymnastics
Pull-ups + Toes To Bar
EMOMx10
Odd: 15 Pull-ups
Even: 18 Toes To Bar