CrossFit Wig Wag – CrossFit

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Metcon (AMRAP – Reps)

One Arm KB/DB Complex

5 min AMRAP:

1 Deadlift

1 Russian Swing

1 Snatch

1 Overhead Squat

1 Push Press

1 Front Squat

*rest 2 mins between arms
You will complete a 5 min AMRAP on each arm.

The complex must be done unbroken in order to count; meaning you cannot set down the DB/KB until all 6 movements are completed.

Your score will be the TOTAL amount of complexes performed on both your right and left.

1 complex=1 rep


Metcon (Time)

For Time:

1 Round

60 Double Unders

30 Power Cleans

2 Rounds:

50 Double Unders

25 Power Cleans

3 Rounds:

40 Double Unders

20 Power Cleans
If using a barbell, pick a moderate weight.

If using a DB/KB, perform half of the reps on your right and half on your left. The cleans do not have to alternate.

Double the reps for single unders/mt climbers.