EMOM Madness
CrossFit BFG – EMOM Madness Metcon (No Measure) within 3 minute window 20/15 cal row 20 American swings max burpee box jumps 1 minute rest 4 rounds
Crossfit
CrossFit BFG – CrossFit Weightlifting Clean Heavy single Weightlifting Split jerk (6×3 ) 80% of max jerk Metcon Metcon (Time) 50 DU 25 squats 4 rounds straight into 40/50 cal bike 12 minute cap