CrossFit Wig Wag – CrossFit
Weightlifting
Paused Front Squat (3-3-3-3-3)
5 second pause in the hole.
Choose a moderate load to complete all 5 sets. Use this strength portion to find a good bottom position and prime yourself for the metcon.
Metcon
Macho Mile (Time)
4 Rounds:
400m Run
3 Rounds of “Macho Man” 155/105
Courtesy of CompTrain
1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Push Jerks
CrossFit Wig Wag 