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CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18

18 Hang Squat Snatch

18 Ab Mat Sit Ups

18 Push Ups
Hang SQUAT snatches are performed from above the knee and caught in the squat. They can be done with a KB, DB or Barbell.

If using a KB or DB, you must do 18 reps on both your right and left. If using a barbell, try going a little heavier than you normally do.

No Equipment Version:

18 2 Plank Shoulder Taps + Squat

18 Sit Ups

18 Push Ups

2 Plank Shoulder Taps+ Squat is a combo movement.

You will drop down into a plank, tap your right shoulder, tap your left shoulder, jump your feet back in and perform a squat. That is 1 rep.

Finisher

Metcon (AMRAP – Reps)

AMRAP x 5

Plank Complex

6 Alternating Plank Shoulder Taps+8 Grass Hoppers+10 Mt. Climbers
1 complex=1 rep.

Just like our V Sit Complex, you must complete all movements in the complex before you can rest.