CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) For time: 10 down to 1 back up to 10 DB hang Snatch DB Overhead Lunges Hand release push ups Rest 2 mins 5 down to 1 back up to 5 DB hang Clean Jerk DB Overhead Squats Hand release Down ups
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 Mins All bodyweight 1 Min max Air Squats 1 Min max Push Ups 1 Min max Sit Ups 1 Min max Jumping Lunges 1 Min max Down ups 1 Min REST x 5
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 4 min on / 1 min off 1. 40/30 Cal bike Or 40 secs of each Mountain climbers + High knees + star jumps In remaining time AMRAP 5 jumping squats + 10 lunges 2. AMRAP 9 dB deadlifts + 6 H p Cleans…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 5 rounds: 15 side plank dips (each side) 15 sit ups 15 Bum ups 5 rounds: 10 Tuck ups 10 side v ups (each side) 20 rounds for time: 5 clap or normal push ups 10 Jumping lunges 15 Air squats
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 8 min Amrap 6 V-ups / Tuck ups 12 sit ups 24 Bicycle crunches Rest 2 mins 20 min amrap 60 air squats 30 DB hang cleans 40 HRPU 20 DB STOH 20 Burpees over dB 10 DB hang clusters
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Every 2 mins 1/ 20/15 Cal bike or 25 DB snatches + 10 burpees 2/ 20 Single arm thrusters + 20 Jumping lunges 3/ 20 Push ups + 30 air squats x 5
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) It was 1 up to 15 reps: Burpees Goblet lunges Pike push ups Hang C&J V ups
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 10 Rounds for time: All with 1 Dumbbell or Kettlebell 10 Hang snatches 8 Overhead Lunges 6 Hang clean and Jerk 4 Overhead Squats 2 Devil Clusters
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 40 0-10 mins: 1- 40 sec plank hold 2- 20 sit ups 10-20 mins: 1- 40 secs max mountain climbers 2- 8/12 DB thrusters 20-30 mins: 1- 40 sec v sit 2- 12 V ups 30-40 mins: 1- 40 sec max burpees 2-…