CrossFit BFG – CrossFit
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 deadlifts (2×22.5/15)