CrossFit BFG – Anarchy Hour
Warm-up
Metcon
Metcon (No Measure)
7 Minute Cap Each
15 Cal bike
15 Thrusters 42.5/30kg
15 Ab mat sit ups
x3
30 Cal row
30 Burpees
x2
20 Cal Ski Erg
20 Shoulder press (barbell) 40/25kg
x3
10 Wall balls
15 Press ups
20 High swings
x5
20 Dumbell snatches
15 squats
10 Dballs
X5