CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Squat 4 rounds for time: 10 back squats (80/60) 10 front squats (60/40) Weightlifting Snatch Emomx10: (60-70% of max) 1 power snatch 1 overhead squat 1 hang squat snatch Metcon Metcon (Time) For time: Cash in: 150 double unders 30 dumbbell snatches (22.5/15) 15 burpee box jumps (24″/20″) 20…

Crossfit endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) 10 minute max cal bike/row/ski 10 minute emom 3 squat cleans, increase weight every 2 minutes 20 minute chipper 2 rounds of 100 double unders 75 Air squats 50 dumbbell snatches 35 pistols/jumping lunges 15 HSPU/20 Hand release press ups Max burpee pull ups/ muscle…