CrossFit BFG – Anarchy Hour View Public Whiteboard Warm-up Metcon Metcon (No Measure) 7 Minute Cap Each 15 Cal bike 15 Thrusters 42.5/30kg 15 Ab mat sit ups x3 30 Cal row 30 Burpees x2 20 Cal Ski Erg 20 Shoulder press (barbell) 40/25kg x3 10 Wall balls 15 Press ups 20 High swings x5…
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 10 Minute alternating emom 1/20 cal row 2/ 15 OHS 40KG 1/ 20 wall balls 2/ 15/10 cal bike
CrossFit BFG – CrossFit Metcon Metcon (AMRAP – Reps) 16.2 In 4 minutes 25 t2b/ ab mat sit ups 50 DU / 100 skips 15 squat cleans 60/40kg Repeat 13 reps 83kg/52kg 11 reps 100/65kg 9 reps 125kg/80kg 7 reps 142.5kg/92.5kg Metcon Metcon (No Measure) Every 5 minutes for 20 minutes 20 dumbbell thrusters 10…