Endurance

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Endurance- In Pairs For time: 80 Cal Bike 40 synchro Kettlebell Swings (16/12) 60 Cal Bike 30 synchro Kettlebell Squats (16/12) 40 Cal Bike 20 synchro Kettlebell Thrusters (16/12) 40 Cal Bike 40 Synchro Down Ups 60 Cal Bike 60 Synchro Lunges 80 Cal Bike 80…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Emom x 10 2 push jerks + 1 split Every 2 mins 1- 5 squat cleans @60% 2- 4 squat cleans @70% 3- 3 squat cleans @80% 4- 2 squat cleans @90% 5- 1 Rep max Metcon: 4 rounds for time 20 Wallballs 10 toes…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Emom x 10 3 back squats @75% Emom x 10 1 deadlift 1 clean 1 hang clean 1 jerk Metcon- 12 min cap 21/15/9 Db snatch Pull ups Target burpees In remaining time: Max cals

Endurance

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Endurance In Pairs For time: 120 Cal Bike 120 DB Hang snatches 120 Burpee box jump overs 300m Run (together) 80 Cal Bike 80 DB Hang snatches 80 Burpees box jump overs 300m Run (together) 40 Cal Bike 40 DB Hang snatches 40 Burpees box jump…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 10 4 Overhead Squats @60% Every 2 mins x 5 8 Touch and Go power snatches @50% Metcon: For time 21/15/9 Cal Bike/Row DB Hang CJ (1 x dB) Toes to bar

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Emom x 10 4 front squats E2mom x 5 8 clean and jerks TNG Metcon: 3 min on / 2 mins off 500m Row + IRT Max Target burpees/ BMU or pull Ups Round 1/3- burpees Round 2/4- bmu or pull ups

Endurance wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) In pairs 0–12 mins: 2 Rounds 50 Cal Bike/Row/Ski 25 synchro Tuck ups In remaining time Max Cals 12-15 : REST 15-27 mins: 300m Run (together) 25 synchro db thrusters (1 x db) In remaining time YGIG 150m shuttle runs 27-30: REST 30-42 mins: 50…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 10 2 power snatch + 1 Squat WOD 1: 150m Run 5-4-3-2-1 Cleans Build in weight WOD 2: 150m Run 10-8-6-4-2 Ring MU/ C2B/ Pull Ups

Endurance

CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) In Pairs: 20 Min AMRAP 30 Cal Row 30 synchro db hang CJ 30 Cal Row 30 synchro Box Jump overs REST 5 MINS 20 Min AMRAP 30 Cal Bike 15 synchro Toes to bar 30 Cal Bike 15 synchro Down Ups

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 3 sets: 6 Front Squats 3 sets: 3 Jerks EMOM x 10 1 Clean + Jerk Building in weight each set. Metcon- For time 300m Run 5-7-9-11 Thrusters (40/45/50/55 30/35/37.5/40) Burpees over bar