CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (10 Rounds for distance) 10 intervals 30:30 row/ski (Men aim to hit 160m each interval and women 140m) Metcon Metcon (Time) In pairs: 5 rounds for time: 30 cal bike/ 300m run (together) 30 thrusters (45/32.5) 30 push-ups 30 synchronised squats Cool Down

Barbell Club

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CrossFit BFG – Barbell Club Weightlifting 1 clean 1 front squat 2 jerks (5 sets ) Weightlifting Deadlifts (6×2 ) Reset between lifts Weightlifting OHS (6×3 ) Snatch balance the first rep