092021

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

EMOM x 12

Odd Mins: 30s Wall Sit

Even Mins: 5 Front Squats + 5 Back Squats
Front and back squats will be performed from the floor.

Your front and back squat weight must be the same.

My advice: if you can clean it..front squat it then pop it on your back. The weight should be moderate.

Metcon

Metcon (Time)

For Time:

5 Rounds

10 Goblet Squats

20 Box Jumps

40 DUs
Time cap: 15 mins

091721

CrossFit Wig Wag – CrossFit

Happy Birthday Wig Wag!

Today we are redoing our Welcome WOD. We also re-tested this workout in 2019. Look back and see how far you’ve come.

Thank you for 3 years of fun. Watching you all grow physically and mentally these past years has been inspiring. Here’s to many more years to come. 💪🏼

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Weightlifting

Deadlift

Build to a 5 rep.

Metcon

Metcon (Time)

For Time:

21-18-15-12-9-6-3

Deadlifts

Burpees over the bar
2018 prescribed weight

Rx:185/125

Rx+: 225/155

Time cap:15 mins