CrossFit BFG – Anarchy Hour
Warm-up
Metcon
Metcon (Calories)
Assault bike
40 seconds on 20 seconds off
9 rounds
Metcon
Metcon (AMRAP – Rounds and Reps)
15 cal ski erg
15 press ups
9 minute AMRAP
Metcon
Metcon (AMRAP – Rounds and Reps)
500 metre row
20 slam balls
9 minute AMRAP
Metcon
Metcon (AMRAP – Rounds and Reps)
20 wall balls
10 pull ups
9 minute AMRAP
Metcon
Metcon (AMRAP – Rounds and Reps)
15 burpees over bar
15 dumbbell thrusters
9 minute AMRAP