CrossFit

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CrossFit BFG – CrossFit Warm-up Weightlifting Thrust it Find your 3 rep max Thruster from the floor Gymnastics Push and pull 1-2-3-4-5-6-7-8-9-10 Strict handstand push ups Strict pull-ups Metcon Metcon (Time) 1-2-3-4-5-4-3-2-1 Devil presses (22.5/15) Bar muscle-ups / ring dips (scaled) Cool Down

CrossFit Endurance

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CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) 4 Rounds for time 60 Cal row/ski/bike 40Jumping Lunges 30 wall balls 20 burpees over bar 10 BMU or 15 c2b or 20 pull ups 5 c+j 70/45 Increase weight each round men 10kg female 5kg