CrossFit Wig Wag – CrossFit
Weightlifting
Pendlay Row
Build to a heavy set of 3.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
Buy in: 8 Turkish Get Ups (R & L)
16 KB Snatches
32 Double Unders
012120
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
20 Devil Presses
2 Rounds of “Mary”
15 Devil Presses
3 Rounds of “Mary”
10 Devil Presses
4 Rounds of “Mary”
5 Devil Presses
5 Rounds of “Mary”
“Mary”
5 HSPU
10 Alternating Pistols
15 Pull Ups
012020
CrossFit Wig Wag – CrossFit
Weightlifting
Back Squat (2-4-6-2-4-6)
Increase weight each set.
Metcon
Metcon (Time)
For Time:
20-15-10
Burpees Over the Bar
3-2-1
Barbell Complex
-rest :60s after each round-
Barbell Complex:
1 Deadlift+2 Hang Squat Cleans+3 Shoulder to Overhead
Intent: With the given mandatory :60s rest; you are highly encouraged to sprint each round. Pick a challenging weight for your complex!
011820
011720
CrossFit Wig Wag – CrossFit
Happy Birthday Angel Ray!
Weightlifting
1 RM Bench Press (Total Weight)
Bench Press (1 Rep Max)
Metcon
Metcon (Time)
6 Rounds:
1 Wall Walk
17 Hang Snatches
41 Double Unders
Buy out: 79 Ab Mat Sit Ups
CrossFit Wig Wag 