CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (No Measure) Emomx12 20 double unders + 1 cluster (75% of 1RM clean and jerk) Metcon Metcon (AMRAP – Rounds and Reps) Amrap 5: 27/21 cal row 27 thrusters (50/35) 27 chest to bars Rest 3 mins Amrap 5: 21/15 cal row 21 thrusters (40/30) 21 toes to…

CrossFit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) 40 Minute EMOM 1/ 8 front squats plus 8 STOH 70/50KG 2/ 15/10 cal row plus 5 burpees over erg 3/ 5-10 bar muscle ups / 10 strict pull ups 4/ 30 DU 10 press ups 30 DU 10 press ups 5/ rest