Intensity x3
CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (No Measure) Partner 30/30 x4 Burpee over bar Thrusters Wall balls Swings Burpee over bar Cool Down
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (No Measure) 30/30 x4 Burpees over bar Clean and jerks 50kg/30kg Wall balls Pistols T2B Kettlebell snatch (arm each round) Overhead Squats 50/30kg Pull ups Hand Release press ups Thrusters 50/30kg Burpees over bar Cool Down
Advanced Gymnastics
CrossFit BFG – Advanced Gymnastics Warm-up Gymnastics Ring Muscle ups Cool Down
CroosFit
CrossFit BFG – CrossFit Warm-up Weightlifting Clean And Jerk 2 x Clean + Hang Clean + Push Jerk (60-70% of 1 RM C&J) EMOMx 10 Metcon Metcon (No Measure) 15 mins. EMOM: 1st min. 50 Double Unders 2nd min. 10 Box Jumps (30″/24″) 3rd min. 12 Alternating Pistols… Straight into EMOMx10 5 Deadlifts (120Kgs/90Kgs) Cool…