Advanced Gymnastics – Thu, Sep 21

wod

CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 4 sets: 10 barbell rows Shoulder complex 10 db press 10 db upright row 10 db seated raises 10 db curls 20 alt v ups Metcon- For time 10-8-6-4-2 Deadlifts (100/70) Bar Mu/ C2B or strict pull ups 25ft HSW or slider between each set.

CrossFit – Thu, Sep 21

wod

CrossFit BFG – CrossFit CrossFit (No Measure) EMOM x 12 1 squat clean (4 sets at 80%, 4 sets at 85%, 4 sets at 90%) 10 mins- build to a moderate heavy 1 snatch + 1 hang snatch Metcon- for time 1000m Row 50 db squats (2 dbs) 30 burpees over dbs