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CrossFit Wig Wag – Foundations

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Warm-up

-Burgener Warm Up

-PVC Snatch Progressions (hang & power)

-Barbell Hang & Power Snatch + Overhead Squat Progression

-Dumbbell Thruster 101

Metcon

Metcon (Time)

For Time:

500m Row

21 Thrusters

400m Row

15 Thrusters

300m Row

9 Thrusters
15 min time cap