CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG EMOM x 8 3 Overhead squats (Squat snatch first rep) EMOM x 8 3 Thrusters (Squat clean first rep) Metcon- For time 18-12-6 Double dumbbell hang power cleans HSPU or hand release push ups Straight into.. 9-6-3 Double dumbbell STOH Bar MU or…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG EMOM x 10 3 front squats EMOM x 10 2 hang power snatches + 1 hang squat snatch Metcon- For time 60/50 cal row 45 thrusters (35/25) 30 burpees over bar 15 Ring/ Bar Mu or 20 strict pull ups

Endurance wod

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Endurance WOD In pairs For time 100/80/60/40/20 Cal bike Synchro lunges 50/40/30/20/10 Wallballs Synchro Hand release push ups 25/20/15/10/5 Single arm devil press Synchro Down ups

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG EMOM x 10 3 push jerks EMOM x 10 2 Hang Power cleans + 1 Hang Squat clean Metcon- 4 min AMRAP 10 db snatches 5 Pull ups/ 10 ring rows Rest 1 4 min AMRAP 10 db overhead lunges 5 TTB Rest…