Anarchy Hour
CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) 40 seconds on 20 seconds off x5 ski erg rower assault bike Dumbell thrusters Plank Ab matt sit ups DBall squats Squat holds BOB Cool Down
EMOM Madness
CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (Time) 2k row / 1500 metres EMOM 5-7 burpees Metcon Metcon (AMRAP – Rounds and Reps) 4-7 reps Make sure you last the 7 minutes. Thrusters Pull ups Burpees
Crossfit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 10 BBJO 10 t2b 10 pistols 10 HSPU 5 hang cleans 5 rounds for time 50/60/70/80/90 30/35/40/45/50 Metcon Metcon (Time) 10 Thrusters 10 cal bike 10 Dumbell squat snatch/ power snatch 50 Du 5 bar muscle ups 5 Rounds for time (Weights increase for the thrusters same…