CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Strict Shiz 1-2-3-4-5-6-7-8-9-10 Strict Handstand Push-ups Pull-Ups Metcon Metcon (Time) 10 Rounds For Time: 1 Power Snatch (50/35) 2 Overhead Squats 3 Clean And Jerks 40 Double Unders Metcon Metcon (5 Rounds for time) 5 Rounds Sprint Work: (IGYG) 15/12 Cal. Bike 5 Squat Cleans (70/47.5) Cool Down

Barbel Club

wod

CrossFit BFG – Barbell Club Weightlifting Clean Technique Weightlifting Jerk Technique Weightlifting Front squat Heavy single 6×3 at 80% of weight hit