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CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Clean and Jerk Complex:

Power Clean and Jerk

Hang Clean and Jerk

Squat Clean and Jerk
The Power and Hang Clean and Jerks must be done unbroken. You may drop the bar after the Hang Clean and Jerk before you complete the Squat Clean and Jerk.

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

9 Shoulder to Overhead 135/95

7 Burpees over the Bar

5 Front Squats