CrossFit BFG – CrossFitBFG
Warm-up
Clean Warm up (No Measure)
10 Minute cap
20 Dislocations
20 Front rack elbow rotations
20 Bar front squats
AMRAP for quality
Weightlifting
Hang Power Clean (5×5)
Weightlifting
Front Squat (5×10)
Gymnastics
Gymnastic Metcon (Max Reps )
10 Minute AMRAP
5 Strict pull ups
10 Press ups
15 Squats