CrossFit BFG – CrossFit
Metcon (Time)
Wednesday BFG live
Warm up:
10 sec press up hold
10 sec r leg off
10 sec left leg off
10 sec r arm off
10 sec l arm off
10 sec press up hold
30 sec rest x 3
Metcon:
Cash in:
30 Calories or 100 Double unders or 200 singles or 100 star Jumps
5 x
(5 DB deadlifts)
(4 DB hang cleans)
(3 DB squats)
(2 DB thrusters)
(1 DB Devil press)
30 Burpees
3 x
(5 DB deadlifts)
(4 DB hang cleans)
(3 DB squats)
(2 DB thrusters)
(1 DB Devil press)
20 Burpees
1x
(5 DB deadlifts)
(4 DB hang cleans)
(3 DB squats)
(2 DB thrusters)
(1 DB Devil press)
10 Burpees
Cash out:
15 Cals/ 50 Du or 100 Singles/ 50 star jumps