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CrossFit Wig Wag – CrossFit

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Weightlifting

Deadlift

Build to a moderate set of 5 THEN complete 5 sets of 5 at that weight.

Metcon

Metcon (3 Rounds for reps)

3 Rounds for Reps:

3min AMRAP:

1 Weighted V Sit

1 Weighted Ab Mat Sit Up

1 Weighted V Sit

3min AMRAP:

Deadlifts @ 70-80%

3 min AMRAP:

1 Weighted V Sit

1 Weighted Ab Mat Sit Up

1 Weighted V Sit
Each AMRAP will have its own score.

1 Weighted V Sit+1 Weighted Ab Mat Sit Up+1 Weighted V Sit=1 rep

Treat it as a “complex”

Deadlift percentage will be determined from what you lift in the strength section.

There will be no rest between AMRAPs!

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