CrossFit BFG – Anarchy Hour Metcon (No Measure) 16 Minute Amrap 1/ 25/20 cal row 2/ 40 DU 3/ 25 Burpees 4/ 40 DU 5/ 25 wall balls 16 Minute emom 1/ 15/10 cal bike 2/ 5 Thrusters 5 press ups 5 t2b/ab mat sit ups 15 Minute 1/ 15/10 cal ski erg 2/ 20…
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) Every 2 minutes for 18 Minutes 1/ 30/20 cal Bike 2/ 10 burpee box jumps 10 Thrusters 10 kettlebell swings 3/ 100 DU
CrossFit BFG – CrossFit Weightlifting Hang clean triples (Build to a max triple over 5 sets ) Weightlifting Push jerk triple (Build to a max triple over 5 sets ) Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute Amrap 10 Power cleans 45/30kg 12 Burpees over bar 14 overhead lunges 16 pull ups