Intensity x3
CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (Time) 50 Burpees 40 wall balls 30 Dumbell snatches 20 squat cleans 10 Heavy DBalls 3 rounds Cool Down
Strength and Size
CrossFit BFG – Strength and Size Warm-up Metcon Metcon (No Measure) In pairs 30/30 x4 Standing shoulder press Kettlebell front raise Ring rows Barbell bent over rows Barbell back squats 5×10 Speed squats HEAVY Front rack kettlebell Lunges Cool Down
Team Wod
CrossFit BFG – Team WOD Warm-up Metcon Metcon (AMRAP – Reps) Teams of 2’s Ascending ladder by 3’s for 14 mins. 3 Thrusters (42.5kgs/35kgs) 3 ClapPush-ups 6 Thrusters 6 Clap Push-ups 9 Thrusters 9 Clap Push-ups … Metcon Metcon (Time) Switch your partner One Athlete works at a time (other’s holding the push-up plank) 2…