CrossFit
CrossFit BFG – CrossFit Snatch work 12 min: Build up find a heavy for this complex Power Snatch + Snatch balance + OHS 10 MIN EMOM: 2 TNG Squat snatch @75% of your 1rm Metcon (Time) For time: “Ryan” 5 rounds 7 Muscle ups 21 Burpees
CrossFit BFG – CrossFit Endurance WOD Metcon (AMRAP – Reps) Endurance: 1 min on/ 1 min off- For Max Reps: -Cal Ski -Single arm DB Devil press -Cal Row -Burpees pull ups or Target Burpees -Cal Bike -Single arm DB Hang cluster x 3
CrossFit BFG – EMOM Madness Metcon (No Measure) In Pairs 10 min: Max Distance Row Emom alternate 1-5 synchro down ups 2- 10 synchro Air Squats (Rest 3 mins) 10 min: Max distance Ski Emom alternate 1- 5 synchro wallballs 2- 10 synchro hand release pu