CrossFit Wig Wag – CrossFit
Weightlifting
1RM Overhead Squat (Total Weight)
Overhead Squat (1 Rep Max)
8-6-4-2-2-1-1-1
Use the above rep scheme to warm up to a heavy single.
Metcon
1: Metcon (Calories)
3 min AMRAP:
21 Overhead Squats 95/65
21 Burpees over the Bar
Max Cal Row
Rest 3 mins
2: Metcon (Calories)
3 min AMRAP:
15 Overhead Squats 115/80
15 Burpees over the Bar
Max Cal Row
Rest 3 mins
3: Metcon (Calories)
3 min AMRAP:
9 Overhead Squats 135/95
9 Burpees over the Bar
Max Cal Row
CrossFit Wig Wag 