Day: October 15, 2019

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Snatch Complex:

1 Snatch + 1 Hang Snatch (2sec pause at the knee)

Metcon (AMRAP – Rounds)

12 Min AMRAP

12 KB Hang Snatch

12 KB Swings

12 Front Rack Squats
These 3 movements must be completed unbroken in order for the round to count. If you drop the KB at anytime, you must start at the beginning.

KB Snatches- 6 on right/6 on left

*does not have to alternate

KB FR Squats- 6 on right/6 on left