CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Friday BFG Sprint Friday In teams of 3 15 Rounds YGIG 10/8 Calorie Bike 5 GTOH (60/42.5) 15 Rounds YGIG 10/8 Calorie Bike 30ft HSW or Slider 15 Rounds YGIG 10/8 Calorie Bike 1 Rope climbs

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG Strength work 5 sets: 3 push presses Build in weight each set Lifting work: Every 90 seconds x 6 12 Toes to bar or Leg raises 3 Squat snatches Build in weight each set Metcon- for time 21/15/9 DB Thrusters (2x 22.5/15kgs) Burpees…

Endurance

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) Endurance 5 Min ON / 2 min OFF IN PAIRS 1: 40 Calorie Bike 80 Jumping Lunges IRT: Max Synchro Down ups 2: 40 Calorie Ski 60 Toes to ring Max synchro Down ups 3: 40 Calorie Row 40 Wallballs Max synchro down…

Endurance

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Endurance 5 Min ON / 2 min OFF IN PAIRS 1: 40 Calorie Bike 80 Jumping Lunges IRT: Max Synchro Down ups 2: 40 Calorie Ski 60 Toes to ring Max synchro Down ups 3: 40 Calorie Row 40 Wallballs Max synchro down ups x…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG MONDAY Strength work 5 sets of (from the rack) 3 Overhead Squats *build in weight each set Lifting work Every 90 seconds x 6 1 round of Macho Man *build in weight each set Metcon: For time- 2 rounds 30 DB Alternating snatches 15…