Strength and size
CrossFit BFG – Strength and Size Warm-up Metcon Metcon (No Measure) 30/30×4 Wide grip bench press TRX chest fly Barbell upright row Alternating kettlebell press Front squats 60/40 Squat pulse Deadlifts Cool Down
Intensity x3
CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (Time) Jackie 1000 Row 50 Thrusters Barbell only 30 pull ups Metcon Metcon (Time) 100 Burpees for time Cool Down
Team WOD
CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 3: 100 Deadlifts (60Kgs/42.5Kgs) 80 Hang Power Cleans 60 Front Squats 40 Jerks 20 Thrusters One Athlete works at a time EMOM: Stop where you are and all 3 athletes complete 5 burpees Cool Down