CrossFit BFG – CrossFit Endurance WOD
Metcon (AMRAP – Rounds and Reps)
Endurance
In Pairs
3 x 12 min Amraps
(3 min rest between each)
1-
20 Jumping Lunges
10/8 cal bike
10 Down ups
2-
10 Wallballs
10/8 cal row
10 Toes to bar or 15 hanging knee raises
3-
5 Strict Pull ups or 10 ring rows
10/8 cal ski
10 Hand release push ups
All these amraps must be completed in leapfrog style.
So round 1
Partner a: completes exercises 1+3
Partner b: completes exercise 2
Then round 2
Partner a: completes exercise 2
Partner b: completes exercises 1+3