CrossFit BFG – CrossFit
Warm-up
Weightlifting
Press and squat
Empty barbell EMOMx20:
Odd: 20 strict presses
Even: 20 back squats
Metcon (5 Rounds for reps)
Five rounds of 3-minute AMRAP:
3 power cleans (60/42.5)
6 push-ups
9 air squats
(1 minute rest after each round)