Strength and Size

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CrossFit BFG – Strength and Size Warm-up Metcon Metcon (No Measure) Narrow grip bench press Barbell underarm bent over rows Seated shoulder press TRX press up with knee tuck 5×15 Explosive jump squats 5×15 Split squats Metcon (No Measure) Narrow grip bench press Barbell underarm bent over rows Seated shoulder press TRX press up with…

Intensity x3

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CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (No Measure) 10 cal bike 10 burpees over bar 10 thrusters 1 minute rest Amrap 15 minites 15 wall balls 15 cal row 15 kettle bell squat to press 1 minute rest AMRAP 15 Minutes

Team WOD

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CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 3: 150 KB Swings (24Kgs/18Kgs) 150 OverHead Squats (42.5Kgs/30Kgs) 150 Power Snatches (42.5Kgs/30Kgs) 300 Double Unders 150 Pull-ups 150 Cal. Row 50 Wall Climbs