CrossFit BFG – CrossFit
Metcon (AMRAP – Reps)
Wednesday live-
Warm up:
20 secs on / 10 off
– Squat hold
– Shoulder taps (press up position)
– Hollow rocks
4 rounds
Metcon:
5 min on/ 2 min off
1- 30-20-10 Jumping squats
15 DB push press between each set
AMRAP IRT- Devil presses
2- 25-20-15 Hand release press ups
12 DB Reverse lunges between each set
AMRAP IRT- Devil presses
3-
20-15-10 Ab mat sit ups
9 DB hang squat cleans between each set
AMRAP IRT- Devil presses