CrossFit BFG – Anarchy Hour

Warm-up

Metcon

Metcon (No Measure)

2 Minutes on

1 minute off

x 3

Cal Bike 40+/25+

Rower 650+/500+

10 Thrusters

10 Burpees over bar

2 minute AMRAP

35 wall balls

Max Du

10 pull ups/ 15 Ring rows

10 Hand release press ups

AMRAP

Metcon (No Measure)

2 Minutes on

1 minute off

x 3

Cal Bike 40+/25+

Rower 650+/500+

10 Thrusters

10 Burpees over bar

2 minute AMRAPS

30 wall balls

Max mountain climbers

10 Ring rows

10 Ring press ups

AMRAP

10 High swings

10 Squat to pres

AMRAP

Cool Down