CrossFit BFG – CrossFit

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Metcon (No Measure)

Warm up:

45 sec plank

10 hollow to vsits

rest 30 secs

x4

Metcon:

EMOM x18

1-14-20 Cal Row/14-20 DB snatches

2-8-12 Burpees over rower/DB

[REST 2 MINS]

EMOM x 18

1-10-15 Cal Bike/ 40 secs max skips

2- Alternate between

20 Jumping Lunges/20 Air Squats

Choose your numbers try to sustain them throughout.