CrossFit BFG – CrossFit

Metcon (Time)

Warm up:

Plank continuous : 1 min

10 secs on each

-Normal

-left arm off

-right arm off

-left leg off

-right leg off

-Normal

30 sec rest x 3

Metcon:

For time- (20 min cap)

20-18-16-14-12-10-8-6-4-2

DB snatches + Ab mat sit ups

directly into…

10-9-8-7-6-5-4-3-2-1

DB Hang clusters + Hand release down ups