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 Endurance WOD

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

CrossFit BFG – CrossFit Strength/Skill work In pairs YGIG- 3 sets each: 10 Ring Dips 20 Push ups 3 sets each: 10 strict pull ups / Banded 20 Ring rows Metcon (Time) Metcon: 40 Box step ups 20 HSPU 30 Box jumps / (or steps) 15 D HSPU (10kg plate for deficit) 20 Burpee Box…

EMOM Madness

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

CrossFit

CrossFit BFG – CrossFit Clean and Jerk EMOM x 10 1 Push Jerk + 1 Split Jerk @75% of your 1rm CJ EMOM x 10 1st min: 15/10 Cal Bike 2nd min: 1 Power Clean + 1 Squat clean @75% of your 1rm CJ Metcon (Time) Metcon: 5 rounds For time 12 Thrusters 45/32.5 100/80/60/40/20…