EMOM Madness

CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Bergeron Test 7 thrusters 42.5kg/30kg 7 pull ups 7 burpees every minute for as long as possible 2 minute rest Alternating emom 20/15 cal row 15 burpees 20 minute cap Cool Down

Crossfit

CrossFit BFG – CrossFit Warm-up Weightlifting Clean and Jerk (6×1 @85%) Weightlifting Back Squats (5×3 ) Gymnastics Pull up EMOM (10 Minutes ) Gymnastics T2b EMOM (10 Minutes) Cool Down