Intensity x3

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CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (No Measure) In teams of 3 100 burpees 100 DU/ single unders 100 wall balls 100 press ups 100 jump squats 100 swings 100 slam balls 100 squat to press 1 mile run 100 burpees One person has to always hold a squat/plank/AB mat Cool Down

Strength and size

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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

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CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) 45-39-33-27-21-15-9 Reps Of: Partner Deadlifts (200Kgs/170Kgs) Synchro Burpees Synchro Pull-Ups Cash Out: 100 Handstand Push-ups Cool Down