CrossFit Wig Wag – CrossFit
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.
CrossFit Wig Wag 