CrossFit Wig Wag – CrossFit

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Metcon (3 Rounds for reps)

AMRAP x 5 mins

Bench Press


AMRAP x 5 mins

Bent Over Row


AMRAP x 5 mins

Lat Pull Over + Skull Crusher + Chest Press
THESE AMRAPS SHOULD BE LIGHT AND FAST. I am looking for a “pump” not failure. Each AMRAP will be scored separately. Keep track of your reps. AMRAP #3 is a “complex” so those 3 movements is counted as 1 rep.

AMRAP #1 and #2 can be performed with a barbell, 2 DBs/KBs or 1 DB/KB.

AMRAP #3 can only be performed with 2 DBs/KBs or 1 DB/KB.


Metcon (AMRAP – Reps)

AMRAP x 12 mins

1 R Hang Squat Clean

1 R Thruster

1 L Hang Squat Clean

1 L Thruster



Continue adding a rep until time runs out. You must complete all reps on your right before you go to your left. No alternating.

Barbell Version:

Change rep scheme to:


Add 2 reps every time instead of 1.

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