CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds for time: 400m run 10 front squats (60/45) 20 push-ups 30 wallballs (9/6) Metcon Metcon (Time) 3 Rounds for time: 400m row 10 hang power cleans (60/45) 20 toes to bar 30 pistols /60 jumping lunges Cool Down

Crossfit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon Metcon (No Measure) 40 minute 1/ 10/20 cal bike 2/ 5 clean and jerk plus 5 front squats 3/ 10 wall balls plus 10 burpees 4/5 ring MU plus/ bar MU/ 10 strict pull ups 5/ rest