040120

CrossFit Wig Wag – CrossFit

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Weightlifting

Barbell Spilt Squat (10-10-10-10-10)

Build to a moderate load
Split squats can be done with a barbell, KB, DB, or body weight. You will do all 5 sets of 10 on BOTH legs with the same weight and then give me an AMRAP after you’ve completed all 5 sets.

You will score your max reps you get together on both legs.

Metcon

Metcon (3 Rounds for reps)

4 min AMRAP:

Buy in-20 Weighted Step Ups

40 KB/DB Deadlifts

Max Double Unders

-rest 2 mins-

3 min AMRAP:

Buy in-20 KB/DB Swings

40 KB/DB Goblet Squats

Max Double Unders

-rest 2 mins-

2 min AMRAP:

Buy In-20 Burpees

Max Double Unders
All of the AMRAPS have a buy in of a 20 & 40 rep movements (except the last one). ONLY DO THE BUY IN ONE TIME! Your score EACH amrap is how many Double Unders you complete.

Scoring: you will input how many DUs you got each round and Wodify will total it for you. So keep track of each round separately.

Double Under Scaling:

1)Single Unders

2)Mt. Climbers

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