CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) 45 seconds supersets 30 seconds rest x4 Assault bike Jump squats Rower Burpees Ski erg Press ups Dumbell burpees Dumbell thrusters Heavy slam balls Squat hold Pull ups Plank T2B/Ab mat sit ups V ups Double clean and press High swings Cool Down
CrossFit BFG – CrossFit Warm-up Weightlifting Power Clean + Squat Jerk 1 Power Clean + 1 Squat Jerk 10×1 to get to one heavy with good technique Metcon Metcon (Time) 3 Rounds For Time: 40 Cal. Row 20 Toes To Bar 10 Hang Power Snatches (60kgs/42.5kgs) Straight into.. Emom x 10 3 Power Cleans +…
CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (AMRAP – Reps) Every 5 minutes for 4 rounds 800 metre row 20 wall balls 10 burpees Cool Down