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CrossFit Wig Wag – CrossFit

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Weightlifting

Zots Press

Build to a set of 8.

This is a very challenging exercise. If you do not have a barbell, you can use one DB with both hands in the front rack position BUT I would highly suggest you find a broom or some sort of rod and work on technique!

This exercise requires a lot of shoulder mobility and if you have problems keeping good form then spend 15ish mins trying to get comfortable here.

*Do not bounce in the bottom position!

Metcon (AMRAP – Rounds and Reps)

“Ceiling Fan”

AMRAP x 15 mins

20 OAA DB Snatches

40 Double Unders

20 OA DB Overhead Reverse Lunges

40 Double Unders
OAA=one arm alternating

OA=one arm

*lunges are reverse and legs will alternate but you will do 10 with the weight in your right hand then switch to left.

DU modifications:

80 Singles Unders

80 Mt. Climbers