CrossFit BFG – Anarchy Hour Warm-up Metcon (No Measure) 11 minute AMRAP 12 cal bike 9 Front squats 6 Squat to press 11 minute AMRAP 12 BOB 9 cal ski erg 6 press ups 11 minute AMRAP 12 cal row 9 Thrusters 6 Box jumps 11 Minute AMRAP 12 wall balls 9 Ab mat sit…
CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (No Measure) 8-15 cal row plus 10 Burpee over bar 8-15 cal bike plus 10 wall balls 8-15 cal ski erg plus 10 dumbell snatches Rest 5 Rounds Cool Down
CrossFit BFG – CrossFit Warm-up Weightlifting 1 Clean 2 Front squats 2 Split jerks Build up to max weight Weightlifting Clean and jerk 5 singles of max hit Metcon Metcon (Time) 21/15/9 42.5kg/30kg Thursters T2B 15/12/9 Burpee over bar Pull ups 12/9/6 Overhead squats C2B Cool Down