120518

CrossFit Wig Wag – CrossFit

View Public Whiteboard

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