CrossFit

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 5 rounds of: 20 cal bike/ski 10 barbell ground to overhead (50/35) 20 cal bike 10 front squats Straight into.. 20 muscle-ups / 20 strict pull-ups 40 push-ups

CrossFit Endurance WOD

CrossFit BFG – CrossFit Endurance WOD Metcon (No Measure) 45 min rolling clock: 0:00- 20:00 workout 1 For time: 2000m Row 50 Burpees over rower 1000m Row 20:00-25:00 REST 25:00-45:00 workout 2 For time: 10 rounds: 1 Round of Cindy 1/2/3/4/5/6/7/8/9/10 Clean + Jerks (70/45)

CrossFit

CrossFit BFG – CrossFit Skill work EMOM x 12 1- 4 DB deadlifts + 4 DB Squats + 4 DB push presses 2- 12 Toes to bar / Ring Metcon (Time) For time: 21-15-9 DB snatches (1×22.5/15) HSPU ( Rest 3) 21-15-9 DB hang CJ (1×22.5/15) 50ft HSW/ 100ft Bear Crawl