CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) EMOM x 10 1- 6 power cleans 2- 24 Jumping lunges Metcon: Hero workout LUCE 3 rounds for time 1000m Row/Ski or 60/42 cal Assault bike 10 Bar Muscle ups or 15 Pull ups or 20 Ring rows 100 air squats *wear weighted vest if possible
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) For time: 10 down to 1 back up to 10 DB hang Snatch DB Overhead Lunges Hand release push ups Rest 2 mins 5 down to 1 back up to 5 DB hang Clean Jerk DB Overhead Squats Hand release Down ups
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 Mins All bodyweight 1 Min max Air Squats 1 Min max Push Ups 1 Min max Sit Ups 1 Min max Jumping Lunges 1 Min max Down ups 1 Min REST x 5
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 4 min on / 1 min off 1. 40/30 Cal bike Or 40 secs of each Mountain climbers + High knees + star jumps In remaining time AMRAP 5 jumping squats + 10 lunges 2. AMRAP 9 dB deadlifts + 6 H p Cleans…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 5 rounds: 15 side plank dips (each side) 15 sit ups 15 Bum ups 5 rounds: 10 Tuck ups 10 side v ups (each side) 20 rounds for time: 5 clap or normal push ups 10 Jumping lunges 15 Air squats
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 8 min Amrap 6 V-ups / Tuck ups 12 sit ups 24 Bicycle crunches Rest 2 mins 20 min amrap 60 air squats 30 DB hang cleans 40 HRPU 20 DB STOH 20 Burpees over dB 10 DB hang clusters
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Every 2 mins 1/ 20/15 Cal bike or 25 DB snatches + 10 burpees 2/ 20 Single arm thrusters + 20 Jumping lunges 3/ 20 Push ups + 30 air squats x 5
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) It was 1 up to 15 reps: Burpees Goblet lunges Pike push ups Hang C&J V ups