CrossFit Wig Wag – CrossFit

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Metcon (No Measure)

3 Rounds Each Arm:

100 Ft. OH Walk

10 Strict Press

10 Floor Press

10 DB Rows


Metcon (Time)


OAA DB Snatch

Air Squats
Nice and quick WOD to finish the week!

**DB snatches are one arm and alternating.


CrossFit Wig Wag – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP x 30mins

15 Weighted Step Up and Overs

30 KB Swings

15 Box Jumps
For the step ups, hold your weight in any position that is comfortable for you. If you cannot step up and over your object, just modify to step ups.

If you are scaling your box jumps then just perform step ups without a weight.


CrossFit Wig Wag – CrossFit

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Metcon (Time)

For Time:

400m Run

30 Burpees over object

30 Snatches

400m Run

20 Burpees over object

20 Snatches

400m Run

10 Burpees over object

10 Snatches
*If using a barbell then you will burpee over your barbell and if done with a DB/KB then you will burpee over that object. Does not have to be bar facing.

*With a DB/KB, snatches are from the ground and alternating. Reps are total NOT each arm.

*If it is raining or you do not want to run, substitute running for a jump rope or mt. climbers.

150 DU

300 SU

300 Mt. Climbers


Metcon (AMRAP – Reps)

AMRAP x 8 mins

Turkish Complex

2 Turkish Get Ups+4 Turkish Sit Ups
You will see how many complexes you can complete in 8 mins. This complex must be done unbroken. So once you get your weight overhead and start your get up you must keep moving until it is done for the complex to count.

Do not switch arms. Complete a complex with one arm then switch to the other.

One complex=one rep.