Team WOD
CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) 1 Minute on 1 Minute off 100/70 Cal Bike 100/70 Cal row 100 Burpees over bar 100 Wall balls 9/6 100 Push Jerks 50/30 100 Front squats 50/30 100 High swings 24/12 100 Squats 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
Intensity x3
CrossFit BFG – Intensity x3 Metcon Metcon Metcon (No Measure) 1 Minute on 1 Minute off In pairs x3 Rowing Burpees over bar Dumbell Thrusters Swings Jump Squats Rowing Cool Down