093019

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Squat + Overhead Complex

1 Front Squat + 1 Split Jerk
Complex will be completed from the rack.

Metcon

Metcon (Time)

For Time:

200m Run

10 Thrusters

10 Pull Ups

200m Run

8 Thrusters

10 Pull Ups

200m Run

6 Thrusters

10 Pull Ups

200m Run

4 Thrusters

10 Pull Ups

200m Run

2 Thrusters

10 Pull Ups
Time cap: 15 mins

Intent: Move fast with heavy legs. The reps go down on the Thrusters but you will be tired so keep the weight lighter so you are able to knock them out without too much rest.