CrossFit BFG – CrossFit Metcon Metcon (Time) New open standard burpees. 14 Bar facing burpees 12 pull ups 10 Squat cleans 2 rounds 90/50 12 Bar facing burpees 10 c2b 8 Squat cleans 2 rounds 100/60 10 Bar facing burpees 8 Bar MU 6 Squat cleans 110/70 20 minute cap Weightlifting 1 snatch balance 2…


CrossFit BFG – CrossFit Warm-up Weightlifting Power snatches Amrap 5 Power snatches (60kgs/42.5kgs) Gymnastics Handstand walk + toes to bar 5 rounds for quality: 50’ handstand walk 15 toes to bar Metcon Metcon (Time) 5 rounds for time: 20/17 cal bike 10 thrusters (60kgs/42.5kgs) Cool Down


CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds for time: 5 Muscle-ups 10 Power snatches (50kgs/35kgs) 15 Overhead squats Metcon Metcon (Time) For time: 100 Double unders 30 Handstand push-ups 75 Double unders 25 Handstand push-ups 50 Double unders 20 Handstand push-ups Metcon Metcon (Time) For time: 100/70 Cal. Row 10 Rope climbs…

Crossfit Endurance

CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (No Measure) 1 minute on/ 1 minute off x3 Cal row BOB Wall balls OHS Ring muscle ups/ Pull ups C+j T2B Front squats

Anarchy Hour

CrossFit BFG – Anarchy Hour Metcon Metcon (No Measure) A/ 30/30 B/ 30/30 x4 A/ Assault Bike B/ Burpees over bar A/ Rowing B/ Dumbell Thrusters A/ Wall balls B/ DU A/ AB Mat B/ Plank A/ Hang squat cleans 50/35kg B/ Ski erg A/ Kettlebell high swings B/ Press ups


CrossFit BFG – CrossFit Weightlifting TnG Squat Clean emom 10 Minute EMOM 3 reps at 80% Weightlifting Split Jerk Triples 6×3 Weightlifting Back Squats (6×1 ) Metcon Metcon (AMRAP – Rounds and Reps) All Thanx to Erin The burped bleep test

Team WOD

CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 3s (One Athlete Works At A Time): Buy In: 2000m Row 5 Rounds Of: 15 Rope Climbs 20 Bear Complex (60Kgs/42.5Kgs) 25 D-Ball Squats (70Kgs/50Kgs) Cash Out: 2000m Row Cool Down