Intensity x3
CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (Time) 50,40,30,20,10 Burpees High swings squat to press Cal bike Man makers Metcon Metcon (Time) 50,40,30,20,10 Burpees Squat to row Clean and press Cal ski erg Squat cleans Cool Down
Strength and size
CrossFit BFG – Strength and Size Warm-up Metcon Metcon (No Measure) Partners x4 Push press Narrow grip press ups Chin ups Single arm row Stiff leg deadlifts Leg raised split lunges Ski sit Banded walks Cool Down
Team WOD
CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Partner WOD: For time, partners breaking up the work as needed: 2000m SkiErg 50 Double Unders (Unbroken) 50 Deadlifts (70Kgs/ 50Kgs) 50 Double Unders (Unbroken) 50 Hang Squat Cleans 50 Double Unders (Unbroken) 50 Front Squats 2000m Row Cool Down