CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (No Measure) 40 minute Emom 1/ 3 power cleans 3 front squats 3 push jerks 82.5/50kg 3 burpees 3 press ups 2/ 10 wall balls plus 10 dumbell snatches 3/ 20/15 cal bike 4/ 30 Du 30 squats 5/ rest
CrossFit BFG – Advanced Gymnastics Metcon Metcon (No Measure) Practising new skills under fatigue Pull ups/ c2b/ ring muscle ups
CrossFit BFG – CrossFit Warm-up Weightlifting Squat Clean EMOMx10 5 Touch And Go Squat Cleans (choose a single weight to go across with) Gymnastics Pistol & DU EMOMx10 Odd: 16 Pistols Even: 40 Double Unders Metcon Metcon (Time) 3 Rounds For Time: 10 Muscle-Ups 30 Cal. Row 16 Thrusters (70Kgs/50Kgs) Cool Down