CrossFit – Thu, Jan 5

wod

CrossFit BFG – CrossFit CrossFit (No Measure) 4 x 6 back squats (All sets @60-65%) Every 2 mins x 5 3 Hang squat cleans (Build in weight each set) Metcon- In pairs 4 rounds for time 500m Row 30 synchro db hang snatches 10 burpee pull ups

Advanced Gymnastics – Thu, Jan 5

wod

CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 5 rounds for quality 10 strict HSPU 15 db rear delt raises 20 strict hanging knee raises Metcon- For time- 10-9-8-7-6-5-4-3-2-1 Double db hang cleans Double db squats 25ft HSW or 3 wall walks