CrossFit Endurance

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) 40 Minute emom 1/ 5 power cleans 5 front squats 5 STOH 70/50kg 2/ 15/10 cal row plus 10 Russian swings 3/ 5-10 Bar muscle ups 4/ Max cal bike 5/ Rest

CrossFit

CrossFit BFG – CrossFit Warm-up Gymnastics Rope climbs For time: 5 rope climbs ,15/12 cal bike 4 rope climbs, 15/12 cal bike 3 rope climbs, 15/12 cal bike 2 rope climbs, 15/12 cal bike 1 rope climb, 15/12 cal bike Weightlifting Deadlifts 5 sets of 10 reps (slow and controlled, no bouncing off the floor)…