Team WOD

wod

CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 3: (One Athlete Works At A Time) For Time: 150 WallBalls (9Kgs/6Kgs) 100 Burpees 50 Squat Cleans (70Kgs/50Kgs) 150 Abmat Sit-ups 100 Push-Ups 50 Squat Snatches (50Kgs/35Kgs) Cool Down

Strength and size

wod

CrossFit BFG – Strength and Size Warm-up Metcon Metcon (No Measure) 12 Minute Alternating EMOM 10 bench press 10 pull ups 12 Minute Alternating EMOM Back squats Ski sit 12 Minute Alternating EMOM Bent over row Handstand press ups 12 Minute Alternating EMOM 5 Double kettlebell Clean and jerks 15 Narrow press ups