Anarchy hour
CrossFit BFG – Anarchy Hour Metcon Metcon (No Measure) 30 cal bike 30 squat to press 3 rounds 2 k row 30,20,10 Ski erg Burpees 50 wall balls 30 box jumps 3 rounds 30 slam balls Run 3 rounds
Crossfit
CrossFit BFG – CrossFit Warm-up Weightlifting Hang Clean push Jerk Split jerk Double (6×2 Heavy) Don’t drop the bar until the whole set is done Metcon Metcon (Time) 21-15-9 Front squats Push jerk 60/30 21-15-9 Power clean c2b Cool Down
EMOM Madness
CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (No Measure) Alternating 10 minute EMOM 10 clean and jerks 60kg 15 burpees 2 Minute rest 10 minute EMOM 5 strict HSPU 40 DU Cool Down