CrossFit

CrossFit BFG – CrossFit Warm-up Gymnastics Ring dips Emomx10 12 Ring dips Weightlifting Snatch Emomx10 1 power snatch + 1 snatch balance + 1 overhead squat + 1 squat snatch (70% of 1RM) Metcon Metcon (Time) 9-7-5 Ring muscle-ups Squat snatches (60kgs/42.5kgs) Directly into… 5 Rounds of: 30 wallballs (9kgs/6kgs) 1 Pegboard ascent / 5…

Anarchy hour

CrossFit BFG – Anarchy Hour Metcon Metcon (No Measure) 20 Minute emom 1/ 15/12 cal row 2/ 10 dumbell Thrusters plus 30 skips 3/ 12 burpees 4/ 5 Clean and jerk Metcon Metcon (No Measure) 20 Minute emom 1/ 15/12 cal bike 2/ 18 wall balls 3/ 8 pull ups 8 t2b 4/ 5 DBalls

EMOM Madness

CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 18 Minute Emom 1/ 10 wall balls plus 10 burpees 2/ 20 dumbbell snatch 3/ 15 t2b/ ab mat sit ups

Crossfit

CrossFit BFG – CrossFit Weightlifting Metcon (No Measure) Clean and jerk heavy single 14 Minutes Metcon Metcon (No Measure) 10 Minute emom at 85% of weight hit 1 clean 1 front squat 1 jerk Metcon Metcon (No Measure) 10 Minute emom 5-10 c2b Metcon Metcon (Time) 27 21 15 9 cal row Thrusters 42.5/30kg

Team WOD

CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 3’s For Time: (One Athlete Works At A Time) 3 Rounds For Time: 200 Double Unders 50 Handstand Push-Ups 50 Toes To Bar 50 Thrusters (42.5/30) 50 Cal. Bike Cool Down

CrossFit

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds for time: 6 Rope climbs 12 Pistols 18 Wallballs (14kgs/9kgs) Weightlifting Snatch 21-15-9 Power snatches (50kgs/35kgs) Overhead squats Metcon Metcon (AMRAP – Rounds and Reps) Amrap 15 30 Kettlebell swings (24kgs/16kgs) 20 Push-ups 10 Burpee pull-ups 400m SkiErg Cool Down