CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (Calories) Assault bike 40 seconds on 20 seconds off 9 rounds Metcon Metcon (AMRAP – Rounds and Reps) 15 cal ski erg 15 press ups 9 minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 500 metre row 20 slam balls 9 minute AMRAP Metcon Metcon (AMRAP…
CrossFit BFG – EMOM Madness Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute EMOM 5 TnG Clean and jerks 60/45 plus 10 wall balls every minute for 10 minutes 2 minute rest 10 minute emom 5 Front squats 70/50 plus 10 BOB every minute for 10 minutes
CrossFit BFG – CrossFit Warm-up Weightlifting 3 Position Snatch (6 sets ) Work up to a heavy set then perform 6 sets Weightlifting Deadlifts (5×3 ) Metcon Metcon (AMRAP – Rounds and Reps) Alternating 10 minute EMOM 10- 15 Thrusters 10-15 BOB Metcon Metcon (AMRAP – Rounds and Reps) Alternating 10 Minute EMOM 5 Hang…