Crossfit Endurance

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) The mule 21/15/9 Deadlifts 100/75kg Burpee pull ups 2 minute rest 12 minute emom 1/ 15/10 cal bike 2/ 12 DB Hang C+J 2 minute rest 12 minute amrap 45 DU 30 air squats 15 press ups

CrossFit

CrossFit BFG – CrossFit Warm-up Weightlifting Overhead squat 4 sets of 10 reps moderate weight (going down slow- coming up fast without using the bounce at the bottom position) around 50-55% of 1 RM overhead squat Weightlifting Snatch + Burpee Emom x 10: 4 squat snatches (same weight used for overhead squats) + 4 burpees…