CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
30 Rounds for Time:
2 Clusters
4 Burpees over your weight
Clusters (squat clean thruster) can be done with a barbell/DB/KB. If using a barbell pick a weight that isn’t light but not a heavy single either. Something in the middle.
If using a DB/KB you will only do the 2 reps on one arm. Example: round 1 do 2 clusters on your right. Round 2 do 2 clusters on your left.
Burpees over your weight will be done parallel to whatever object you are using with a two foot take off jump.
No equipment version:
30 Rounds for Time:
2 Jumping Squats
4 Burpees onto object
*burpees onto object can be done with anything. Grab a book…burpee and jump onto the book and jump back.
CrossFit Wig Wag 