CrossFit Wig Wag – CrossFit
Warm-up
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Metcon
Metcon (Time)
For time:
100 Back Rack Lunges 95/65
5 burpee penalty every time you drop the bar.
Have you guys met the little Wig Wags? Mia (7), Max “Googie” (4) and Marty (1.5). You can find these 3 at CFWW most nights of the week; begging to jump in and work out or just running around. As parents, we hope our kids will grow up and think it’s cool to work hard but most importantly know how to support others while they work hard. Need a place to workout and bring your kids? We want to meet them and YOU! Come join the WW family 😊
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111518
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
27-21-15-9
Clean & Jerk 155/105
Chest 2 Bar Pull Ups
Cal Bike
111418
CrossFit Wig Wag – CrossFit
Weightlifting
Sumo Deadlift (5-5-5-5-5)
Metcon
Metcon (AMRAP – Reps)
10 Min Ladder
2 Alternating DB Snatch 70/50
3 Push ups
111318
CrossFit Wig Wag – CrossFit
Metcon
1: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
30 DU
15 Box Jumps 24/20
15 Hang Squat Cleans 95/65
-Rest 2 mins-
2: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
30 DU
15 Box Jumps 30/24
15 Hang Squat Cleans 115/85
CrossFit Wig Wag 