CrossFit Wig Wag – CrossFit
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.