Advanced Gymnastics – Thu, Jan 12

CrossFit BFG – Advanced Gymnastics Gymnastics strength (No Measure) 5 rounds for quality 5 Strict pull ups 10 (EA)Seated alternating db strict presses 20 alternating tuck ups Metcon- for time 10/8/6/4/2 Bar Mu or C2B or Pull ups 5/4/3/2/1 Power cleans @80%

CrossFit – Thu, Jan 12

CrossFit BFG – CrossFit CrossFit (No Measure) Overhead Squats 2 sets of 8 (60%) 4 sets of 2 (85%) Every 2 mins x 5 Power snatch + Hang power snatch Squat snatch + Hang squat snatch Metcon- In pairs AMRAP x 12 20 Hang cleans (42.5/30) 20 OHS (42.5/30) 20 Toes to bar