CrossFit BFG – CrossFit Endurance WOD

Metcon

Metcon (Time)

3 Workouts

Each workout 12 minute time cap

12 minute ladder

100m row plus 2 burpees over rower

200m row plus 4 burpees over rower

300m row plus 6 burpees over rower

etc

2 minutes rest

Amrap

50 du

40 air squats

30 hand release press ups

20 dumbbell snatch

10 toes 2 bar

2 minute rest

For time heavy grace

30 clean and jerks for time

80/55kg