Strength and size

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

Team WOD

CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 2 (One Athlete Works At A Time) For Time: Cash in 1000m Row 3 Rounds Of: 10 Rope Climbs 20 Snatches (60Kgs/42.5Kgs) 30 GHD Sit-Ups / 60 Abmat Sit-Ups 40 Toes To Bar 50 Double Unders Cash Out 1000m Row Cool Down