CrossFit

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CrossFit BFG – CrossFit View Public Whiteboard Gymnastics Pump City For time: 10-9-8-7-6-5-4-3-2-1 Unbroken strict pull-ups 20-18-16-14-12-10-8-6-4-2 Unbroken push-ups Metcon Metcon (No Measure) EMOMx12: Min 1: 8 burpee box jump overs (24″/20″) Min 2: 12 wallballs + 12 air squats Min 3: 16/14 cal row Metcon Metcon (Time) For time: 30-20-10-20-30 Cal assault bike Dumbbell…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) For time: 50-40-30-20-10 Cal. assault bike/ski 5-4-3-2-1 Rope climbs 50-40-30-20-10 Meter handstand walk 5-4-3-2-1 Wall walks

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Strength work: 5-4-3-2-1 Deadlifts x 2 @roughly 80% of your max. Maintain good form rather than going to heavy. EMOM x 10: 1 Power Clean + 1 Front Squat 1 Squat Clean Metcon- 3 x 4 min ON / 2 min OFF 1: 40…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Strict handstand push-ups Ground to overhead (42.5/30) Straight into.. 20-18-16-14-12-10-8-6-4-2 Toes to bar Overhead squats (42.5/30)

Endurance

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CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Calories) Endurance In pairs 0-12 Max calorie bike E2mom (inc 0:00) 30 Synchro Air squats 15-27 Max Calorie Row E2mom (inc 15:00) 20 synchro DB hang snatches 30-42 Max calorie ski E2mom (inc 30:00) 10 synchro Down ups

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Gymnastics Bro Pump For quality: 5-4-3-2-1 wall walks 1-1-1-1-1 legless rope climbs 10-8-6-4-2 strict handstand push-ups Metcon Metcon (No Measure) EMOMx12: Min 1: 8 dumbbell step overs (2×22.5/15) Min 2: 12 burpees Min 3: 16/13 cal assault bike Metcon Metcon (Time) 5 rounds for time: 5 devil presses…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 5-4-3-2-1 Back Squats x 2 sets Same weight. EMOM x 10 1 Power Snatch + 1 OHS 1 Squat Snatch Metcon: 3 rounds for time 21 Cal Row 15 Clean + Jerks (60/70/80 -40/50/60) 9 Burpee MU / Burpee Pull ups

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon Metcon (Time) 10 rounds for time: 5 ring muscle-ups / 7 strict pull-ups 10 cal assault bike 15 wallballs (9/6) •cash out: 100/75 cal assault bike

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 5 Sets 5 Front squats Try to gradually increase the weight each set. EMOM x 10 3 Snatches + 5 Down ups Metcon: For time 25 DB Squats 50 Cal Row 25 DB STOH 50 Cal Row 25 DB Thrusters Rx M-2x 22.5kgs…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon Metcon (Time) 10 rounds of: 3x (1 toes to bar + 1 bar muscle-up) 6 strict handstand push-ups 9 overhead squats (50/35) •cash out: 100/75 cal. assault bike Scaled: 10 rounds of: 3x (1 toes to bar + 1 chest to bar) 6 kipping handstand push-ups /…