Advanced Gymnastics – Thu, Dec 22

CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) Strength/ foundation work 3 sets 10 double db seated strict presses 20 ring rows 3 sets 10 db push up + rows Metcon- 4 rounds 15 Toes to bar 20-15-10-5 snatches (50%-60%-70%-80%)

CrossFit – Thu, Dec 22

CrossFit BFG – CrossFit CrossFit (No Measure) Strength work 5 sets 2 split jerks (All at 80%) EMOM x 10 1 clean pull + 1 squat clean Metcon In pairs 7 min AMRAP- YGIG style 8 cal bike 16 jumping lunges Rest 1 min 7 min AMRAP- YGIG style 8 Alt db snatches 8 burpees…