Advanced Gymnastics – Thu, Dec 1

CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) HSW work 5 sets: 10 plate touches (In handstand against the wall) 5 min 40 on / 20 off Max freestanding handstand hold Or Handstand against the wall Metcon- For time 40 Bar mu / c2b / pull ups Rest 5 80 Toes to bar

CrossFit – Thu, Dec 1

CrossFit BFG – CrossFit CrossFit (No Measure) Strength work (From the rack) 6 sets 1-2: 3 overhead squats 3-4: 3 Front squats 5-6: 3 back squats Build in weight gradually each set. EMOM x 10 1 power snatch + 1 squat snatch Metcon- In pairs For time 75 Front squats (42.5/30) 500m Row 50 STOH…