CrossFit BFG – Anarchy Hour Metcon Metcon (No Measure) Teams of 4 100 cal Bike to start the workout 50 wall balls 50 burpees over bar 50 press ups 50 cal ski erg 50 kettlebell high swings 5 rounds 100 cal bike to finish Max calorie row is score.
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) Every 4 minutes for 20 minutes 20/15 cal row 15 burpees over rower 10 dumbbell thrusters 22.5kg/15kg GO as fast as possible
CrossFit BFG – CrossFit Warm-up Weightlifting Clean and Jerk doubles (5×2) Make sure all 5 sets are heavy but good form Metcon Metcon (Time) 9 Thrusters 42.5/30kg 35 DU/ 70 single skips 10 rounds for time AKA 17.5 15 minute cap Metcon (No Measure) 10 minute alternating emom 5-15 unbroken t2b 45 second double kettlebell…