032720

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Right DB/KB Hang Snatch

DB/KB Front Rack Step Back w/ Right Leg

Left DB/KB Hang Snatch

DB/KB Front Rack Step Back w/ Left Leg
Front Rack Step Back is a reverse lunge with the weight at your shoulder. In this workout we will only step back with the right and then only step back with the left. It is still a reverse lunge just don’t alternate your feet.

Hang snatch means it comes from above the knee. You do not need to touch the floor every time.

You will perform all movements for 10 reps before you go to 9 and then 8 and so on.

No Equipment Version:

10 down to 1

Burpees

Step backs with your right leg

Step backs with your left leg

Finisher

Surprise Finisher Friday!

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