Advanced Gymnastics – Thu, Mar 16

wod

CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 4 sets- 5 negative pull ups (3 sec pause at the top/ 3 sec tempo on descent) 10 db rear fly raises 10 db push up + row each side Metcon- AMRAP x 10 1 wall walk 4 dumbbell snatches (+ 1 wall walk + 4 snatch…

CrossFit – Thu, Mar 16

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CrossFit BFG – CrossFit CrossFit (No Measure) For quality 5-4-3-2-1 Front squats (from floor) (Build in weight each set) Every 2 mins x 5 6 snatches (Build in weight each set) Metcon- in pairs For time 100 db deadlifts (2 dbs) 75 cal bike 50 devil presses (2dbs) 25 synchro down ups