CrossFit BFG – Anarchy Hour
Warm-up
Metcon
Metcon (No Measure)
7 stations
7 minute AMRAP
15 reps each
Assault bike
Kettlebell front squats
Rower
Burpees over rower
wall balls
Ski erg
Burpee box jumps
Press ups
Ab mat
Hanging knee raises
Bicycles
Slam balls (heavy)
Mountain climbers
Pull ups/ Ring rows
Double clean and jerk
Spinning Sprints