Anarchy hour
CrossFit BFG – Anarchy Hour
EMOM Madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 10 minute emom 1/ 12 burpee box jumps 2/ 15/12 cal bike rest 2 minutes 10 minute emom 1/ 15 OHS 40/25kg 2/ 50 du
Crossfit
CrossFit BFG – CrossFit Weightlifting 3 position clean (5 heavy sets ) Weightlifting Spit jerk from the rack Heavy single then 5×1 at 80% Metcon Metcon (No Measure) Kalsu 100 thrusters 60kg/ 40kg emom 5 burpees 15 minute cap
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Handstands Practise Handstand 360 freestanding or against the wall for 10 mins. Metcon Metcon (AMRAP – Reps) Amrap x 12 1 Muscle-up 1 Overhead Squat (60/42.5) 2 Muscle-ups 2 Overhead Squats 3 Muscle-ups 3 Overhead Squats… Keep adding 1 rep every round Metcon Metcon (AMRAP – Reps) 0:00 –…
CrossFit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) In pairs 1 run 2k row 100 Burpee over bar 100 wall balls 100 Hand release press ups 100 American swings 100 pull ups 2 rounds