Intensity x3
CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (No Measure) 2 Minutes on AMRAP 30 seconds off x 2 10 cal bike 10 burpees 10 Thrusters 10 BOB Max Cal row Cool Down
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (No Measure) 2 Minutes on amrap 1 Minute on x3 20 wall balls 20 DU Hang power cleans 20 Kettlbell snatch 20 press ups 20 squats 15 pull ups 15 T2B 15 High swings 15 OHS 15 Power cleans 10 BOB 10 Thrusters Cool Down
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) For Time: 50 Back Squats (60Kgs/42.5Kgs) 40 Pull-ups 30 Shoulder to Overhead (60Kgs/42.5Kgs) 50 Front Squats (42.5Kgs/30Kgs) 40 Pull-ups 30 Shoulder to Overhead (42.5Kgs/30Kgs) 50 Overhead Squats (30 Kgs/20Kgs) 40 Pull-Ups 30 Shoulder to Overhead (30Kgs/20Kgs) Cool Down