CrossFit – Thu, Jan 26

CrossFit BFG – CrossFit CrossFit (No Measure) 5 sets of 3 Deadlifts (all at 70%) EMOM x 10 1/ 1 power snatch + 2 ohs 2/ 2 squat snatches Metcon- In pairs AMRAP x 12 21 synchro Db oh lunges (1db each) 15 overhead squats 42.5/30 9 devil presses (2db)

Advanced Gymnastics – Thu, Jan 26

CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 5 sets for quality 5 chin ups 5 ring dips Straight into 5 sets 10 lateral raises 10 tricep kickbacks (EA) Metcon For time 300/250m Row 9/6/3 Squat cleans (build in weight) Burpee bar mu/ c2b/pull up