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CrossFit Wig Wag – CrossFit

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Weightlifting

Shoulder Press

If you have the ability to build in weight, you are to spend 20 mins building to a heavy 10 rep.

If you have a single DB/KB, I want you to turn the 20 mins into a E2MOM (every 2mins on the min) and perform a set of 10 on each arm.

Metcon

Metcon (Time)

For Time

10 Rounds:

10 KB/DB Swings

20 OAA KB/DB Cleans

30 KB/DB S2OH
OAA=One Arm Alternating

The KB/DB Cleans come from the ground every time and they are alternating. You will do 20 total.

S2OH is NOT alternating but is also 30 total.

Barbell Version:

10 Rounds:

10 KB/DB Swings

10 Cleans

15 S2OH

No Equipment Version:

10 Rounds:

20s Handstand Hold

10 Burpees

20 V Sits