Anarchy Hour

wod

CrossFit BFG – Anarchy Hour Metcon Metcon (No Measure) 5 rounds/15 minute AMRAP 5 squat cleans 50% 10 Dunbell snatches 15 Cal ski erg 20 wall balls 5 Thrusters 42.5kg/30 10 Box jumps 15 cal bike 20 DU 5 pull ups 10 press uos 15 squats 20 cal row

Crossfit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Max Cluster Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute Alternating EMOM 3 clusters at 80% 15 c2b/pull ups Metcon Metcon (AMRAP – Rounds and Reps) 18 Minute Alternating EMOM 10 push jerks 60/40 8-12 BBJO 15 T2B Cool Down

EMOM Madness

wod

CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute Alternating EMOM 15/20 cal row 20 Wall balls 12 BBJO 50 DU