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5/23/18

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BGB CrossFit - CrossFitWarm-up2 rounds not for time: 100m row HARD 8x empty bar good mornings 8x empty bar deadliftsGREEN: Deadlift (4x15 @ 40%)BLACK: Deadlift (4x4 @ 75%)ALL: Metcon (Time)As teams of 3, splitting work however: 75x cals on bike 75x situps 100x sumo deadlift high pulls @ 75/55lbs 75x…

5/22/18

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BGB CrossFit - CrossFitALL: Metcon (3 Rounds for time)3 sets: max unbroken time L-sitRest as needed between. Scale accordingly so you get about 30 seconds. Off boxes. Hanging from pullup bar. From rings. On parallettes. These are probably in order of difficulty.ALL: Metcon (AMRAP - Reps)5 minute AMRAP: row for…

5/16/18

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BGB CrossFit - CrossFitWarm-up2 rounds not for time: 100m row HARD 8x empty bar good mornings 8x empty bar deadliftsALL: Deadlift (4x4 @ 70%)Just like with the squats - this should feel heavy but manageable.ALL: Metcon (Time)As partners, splitting work however, for time: 30x pullups 50x overhead walking lunge steps…