EMOM Madness
CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (10 Rounds for reps) 10 Wall balls plus 10 Burpees every minute for 10 minutes Metcon Metcon (10 Rounds for reps) 10 Minute alternating EMOM 15 Cal bike 15 Front squats 50/30kg Cool Down
Anarchy Hour
CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) 40/20 8 Rounds Assault Bike Burpees Rowing Thrusters Box jumps wall balls Banded Holds Jump squats Left side plank Right side plank Rope climb Mountain climbers Cool Down
Crossfit
CrossFit BFG – CrossFit Warm-up Weightlifting Snatch Hang snatch Overhead squat Build up to heavy single Then 3×1 @80% Metcon Metcon (Time) 10/8/6/4/2 Squat snatch 50kg/30kg Bar muscle ups/ c2b Bar facing burpees Cool Down