CrossFit BFG – CrossFit
Metcon (Time)
Warm up:
30 secs press up hold + 5 push ups
30 secs Squat hold + 10 Air squats
x 3
Metcon:
12 Rounds for time
All using one Dummbbell or KB
Complete each round using the same arm. Alternate each round.
10 DB Hang Snatch
8 DB Hang CJ
6 DB reverse lunges
4 DB Squats
2 DB Devil Press