Anarchy Hour

CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) 7 stations 7 minute AMRAP 15 reps each Assault bike Kettlebell front squats Rower Burpees over rower wall balls Ski erg Burpee box jumps Press ups Ab mat Hanging knee raises Bicycles Slam balls (heavy) Mountain climbers Pull ups/ Ring rows Double clean and jerk…

EMOM Madness

CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (AMRAP – Reps) 20 Minute emom 15/10 cal bike 20 wall balls 9kg/6 10 burpee box jump overs 50 DU Cool Down

Crossfit

CrossFit BFG – CrossFit Warm-up Weightlifting Hang Clean Heavy single 10 minute emom 2 reps @80% of heavy single Weightlifting Push jerk Heavy single 10 minute emom 2 reps @80% of heavy single Metcon Metcon (Time) 10 c2b 5 c+j 60/30 12 c2b 4 c+j 70/40 14 c2b 3 c+j 80/50 16 c2b 2 c+j…