CrossFit Wig Wag – CrossFit

Happy Birthday Shana!!

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Metcon (AMRAP – Reps)

15 min AMRAP:

Buy in 28 Burpees



DB/KB Clean & Jerks

Clean & Jerks are single armed and alternating!

-You will perform the burpee buy in only ONE TIME. Then continue onto the ladder of C&Js and pistols. The reps increase by 2 until the 15 mins runs out.


No equipment? Find your duffle bag with laundry and do your clean and jerks as if the duffle bag is a sand bag.

Have a barbell? Do regular clean and jerks.

Kettlebell? Same movement as a DB.

Want to use a plate? Do ground to overheads with a plate.

Pistol modifications:

-wall assisted

-pole assisted

-kick stand

-single legged squat to a chair


Metcon (No Measure)

“Jelly Belly”

3 rounds:

9 Plank to push up

1:00 Plank hold (right)

1:00 Plank hold (left)

15 Hollow Rocks

1:00 Plank hold (right)

1:00 Plank hold (left)

21 V-sits

Rest 1:00-2:00

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