CrossFit Wig Wag – CrossFit

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Metcon (Weight)

5 Rounds Each Arm

5 Bicep Curls

5 S2OH

5 DB Rows

*complete full round on one arm, then switch*

*if done with Barbell keep the weight the same for all 5 Rounds and only do 5 total Rounds*

Metcon (Time)

14 Rounds (7 Each Arm)

50 Ft. Suitcase carry

7 Hang Squat Cleans

*complete 1 full round on an arm then switch arms*

*goal is to go unbroken every round if you have to drop the DB before you complete the round you have a 5 burpee penalty, but you can set the DB down between rounds*

*if using a barbell instead of a DB substitute suitcase carries with front rack carries.*