CrossFit BFG – CrossFit
Metcon (Time)
Warm up: For quality
1 min on / 30s off
1- 30 sec Pike hold position- into 30 sec Max Pike push ups
2- 30 sec Squat hold- into 30 sec lunges. No jump
Metcon-
Try and complete As Fast As Possible
40 Jumps over DB
20 DB hang snatches
20 Burpees over DB
10 Alternating DB Thrusters
Rest 2
x 3
Try sprint every round!! Right down your splits for each round!