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) Partner wod 100 cal row 100 swings 100 wall balls 100 press ups 100 squats 100 burpees Cool Down

Team WOD

CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) For Time: Teams of 2 400m Run (Both Athletes) 100 Pull-Ups (One Hanging on the bar) 200 Push-Ups (One Holding Push-Up Plank) 300 Abmat Sit-Ups (One Holding Elbow Plank) 400 Air Squats (One Holding Bottom Position In A Squat) 400m Run (Both Athletes) Cool Down