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CrossFit Wig Wag – CrossFit

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Weightlifting

Back Squat

Find the heaviest thing in your house and find a 20RM.

Metcon

Metcon (Time)

21-15-9

Thrusters

Box Jumps

*50 DU after each round
Thrusters can be done with a barbell/KB/DB. If using a single arm; do half of the reps on your right and half on your left. These should be light and fast.

Box jumps can be done on any object. If you are uncomfortable jumping onto whatever you have at home, substitute to step ups or weighted step ups.

No Equipment Version:

21-15-9

Burpees to a target

Box Jumps

*100 Mt. Climbers after each round