CrossFit BFG – CrossFit

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Metcon (No Measure)

30 min Rolling clock

WOD 1-

50 single arm devil presses

Every 5 reps- 10 V-Ups/Tuck ups

WOD 2-

Split however you like..

300 Air squats

200 Sit ups

100 DB Hang snatches

WOD 3-

AMRAP in remaining time

4 HSPU or Pike push ups

8 DB hang CJ

12 Pistols / 24 Lunges