071019

CrossFit Wig Wag – CrossFit

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Weightlifting

Overhead Squat

Build to a moderate 5 rep with a 3 second pause in the bottom.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

9 Box Jump Overs 24/20″

12 Overhead Squats 95/65

15/12 Ass Bike Cals

Midline

4 Rounds:

20sec Flutter Kick

10sec V Sit Hold

20sec Hollow Hold