CrossFit – Thu, Nov 17

wod

CrossFit BFG – CrossFit CrossFit (No Measure) Strength work: 5 sets: (from the floor) 5 push presses (build in weight each set) EMOM x 10 1 Snatch + 1 Hang Snatch + 1 OHS (same weight throughout) Metcon- 3 WODs (all 5 min caps) 2 min rest between each 1: 21 Front squats (50/35)  …

Advanced Gymnastics – Thu, Nov 17

wod

CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) EMOM x 10 1/ 35 sec kip swings 2/ 35 sec max push ups Bar Muscle up work Metcon- For time 40 dumbbell deadlifts 20 C2B/ Pull ups 30 dumbbell lunges 15 C2B/ pull ups 20 dumbell hang power cleans 10 C2B/ pull ups 10 dumbell devil…