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CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Clean Complex:

1 Hang Clean + 1 Clean + 1 Front Squat

Metcon

Metcon (Time)

For Time:

50 Wall Balls

1 Bear Complex

40 Wall Balls

2 Bear Complex

30 Wall Balls

3 Bear Complex

20 Wall Balls

4 Bear Complex

10 Wall Balls

5 Bear Complex
Bear Complex=

Power Clean + Front Squat + Push Press + Back Squat + BTN Push Press

The complex must be done unbroken every time. Do not let that intimidate you, pick a weight that is moderate. Rep scheme is low so a light weight will not get the desired stimulus.