Anarchy Hour
CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) 1 Minute on 30 seconds off Legless assault bike Dumbell step ups Ski erg Double kettlebell Thrusters BOB Rope climbs HEAVY dballs AB mat sit ups Cool Down
EMOM Madness
CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (AMRAP – Reps) Every 90 seconds x7 7 power cleans 42.5/30kg 7 thrusters 7 bar facing burpees Metcon Metcon (AMRAP – Reps) Alternmating 10 Minute emom 20/15 cal row 15 c2b Cool Down