CrossFit Wig Wag – CrossFit
TBD
112118
CrossFit Wig Wag – CrossFit
Metcon (No Measure)
12 Min Squat EMOM
Odd: 3 Front Squats
Even: 6 Back Squats
Load is 75% of your 1RM Front Squat
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
12 KB Squat Cleans 50/35
12 KB R SOH
12 KB L SOH
12 KB Swings
Googie’s Birthday WOD
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
4 Rounds
11 Devil Presses 40/25
20 Wall Balls 20/14
14 T2B
Rest 2 Mins
4 Rounds
11 Devil Presses 40/25
20 Wall Balls 20/14
14 T2B
35 min cut off
111918
CrossFit Wig Wag – CrossFit
Metcon (Weight)
Build to a heavy 3 Position Snatch Complex
-High Hang Squat Snatch
-Hang Squat Snatch (3 sec pause)
-Squat Snatch
Metcon (AMRAP – Reps)
10 Minute Ladder
3 Snatches 95/65
3 Overhead Squats 95/65
*10 Ab Mat Sit Ups between every round.
CrossFit Wig Wag 