CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Double unders + muscle-ups 5 sets of: 50 unbroken double unders (3 burpees every time you trip or break) 5 stricts muscle-ups / kipping muscle-ups / strict ring dips Weightlifting EMOM EMOMx10: Odd: 15/12 cal row Even: 15 dumbbell thrusters (22.5/15) Metcon Metcon (Time) In pairs: 5 rounds for…

Endurance WOD

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) In pairs: 0-12 2.5k Row/Ski every 2 mins 10 synchro down ups. 12-15 Rest 15-27- In pairs- split the work. AMRAP: 50 Air squats 50 press ups 50 Jumping lunges 50 Ring Rows 50 Ab mat sit ups. 27-30 rest 30-42: In same pair- For…