Crossfit Endurance

CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (Time) 60 Du 50 Wall balls 40 Dumbell snatches 30 Burpees over bar 20 Pistols 10 Ring Muscle ups/ Strict pull ups 3 rounds Cool Down

Intensity x3

CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (No Measure) 3’s Workout x2 Wall balls burpees rest x2 Assault bike Squat to press High swings Slam balls Wall balls Burpees Cool Down

CrossFit

CrossFit BFG – CrossFit Warm-up Metcon Metcon (No Measure) EMOM x 10 Odd: 10 HSPUs Even: 10 Toes To Bar Weightlifting Jumping Back Squats (5×10) Metcon Metcon (Time) For Time: 150 Wallballs (9Kgs/6Kgs) EMOM: 4 Burpees Cool Down