CrossFit

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CrossFit BFG – CrossFit Warm-up Weightlifting Clean & Jerk Heavy Single 6×1 Weightlifting Back Squat 6×3 Metcon Metcon (AMRAP – Rounds) 20 min AMRAP 5 Clusters 60kg/40kg 10 Burpee over bar 15 Wall balls 9kg/6kg (Must have 1 minute rest after each round) Cool Down

EMOM Madness

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CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (No Measure) 21 min EMOM 20/15 Cal Row 12 Thrusters 42.5kg/30kg 50 DU/80 single skips Cool Down