Anarchy Hour
CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) 10 minute EMOMs 5-10 wall balls plus burpees every minute 5-15 cal bike 15 Barbell front squats 5-15 Cal row 5-10 Heavy Balls 20-40 Ab Mat sit ups 45 second Plank hold
EMOM Madness
CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (No Measure) Every 2 minutes 25/40 cal bike 15 thrusters 42.5kg/30kg plus 15 Bar facing burpees 25/40 cal row 100 DU 3 rounds
Crossfit
CrossFit BFG – CrossFit Warm-up Weightlifting Power snatch Hang power snatch OHS 10 Minutes to find a max Weight Weightlifting 3 TnG Squat snatch 10 minute emom at weight hit of previous complex Weightlifting Snatch deadlift (5×3) Focus on keeping your back angle correct for the snatch. (don’t just pick that shizzle up) Metcon Metcon…