CrossFit

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CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) For time (with a partner): Buy in: 50 thrusters (60/45) Then 8 rounds of: 21 push-ups 9 toes to bar 3 bear complex (60/45) 20 dumbbell snatches (22.5/15) 15 pull-ups 18 box jumps (24″/20″) 9 power cleans (60/45) 150m run (together) Cash out: 2000m row Cool Down

CrossFit Endurance

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CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) 12 days of Christmas 1 Triple/Du 2 Bar muscle ups 3 Power snatch 4 Pistols 5 Junping lunges (each leg) 6 HR press ups 7 wall balls 8 Kettlebell clean and jerks 9 Dumbell Box step overs 10 Power cleans 11 Busters 12 Strict Pull ups