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CrossFit Wig Wag – CrossFit

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Weightlifting

Deadlift

Like last week. If you have the ability to build in weight. Find a heavy UNBROKEN set of 20.

If you do not have a lot of weight options; perform a E2MOM for 20 mins.

Get creative! Find something heavy at your house but make sure you keep your form! No stripper deadlifts.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 mins

6 Hang Squat Cleans

12 Deadlifts

24 Box Jumps Overs
Your Hang Squat Cleans and Deadlifts will be done at the same weight. If you are using a barbell, go a little heavier since the deadlifts will be light no matter what. You can handle 6 heavier hang squat cleans.

DB/KB, you will complete 6 Hang Squat Cleans on each arm. Deadlifts are performed in the center as you would with a barbell.

If you do not have a sturdy object to jump on, modify to step up and overs. If you only have a chair and can’t jump/step over then just do regular box jumps/step ups.