CrossFit Wig Wag – CrossFit
Metcon
Metcon (AMRAP – Reps)
3 Rounds:
2 mins at each station:
1. 90 DUs
2. 60 GHD Sit Ups
3. 30 Box Jump Overs 24/20
4. 400m run (3 mins)
-1 min rest-
Each station will be scored by points.
1. 1 point for every 30 DU
2. 1 point for every 20 GHD
3. 1 point for every 10 BJO
4. 1 point for the run- you either make it or you don’t.
3 points available for every station except the 400m run. Each round has a max of 10 points available.
Example: if you finish 57 out of the 60 GHD sit ups you will only score 2/3 points.
If you finish all the prescribed reps in the 2 mins then you are allowed to rest until you rotate to the next station.
CrossFit Wig Wag 