CrossFit Wig Wag – CrossFit
Weightlifting
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
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.
CrossFit Wig Wag 