051820

CrossFit Wig Wag – CrossFit

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Weightlifting

Deadlift

Built to a 5 rep Tempo Deadlift.

Tempo is 5 seconds up and 5 seconds down.

If you cannot build, complete this 5 rep tempo Deadlift EMOM (15min)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12mins

4 Deadlifts

4 Push Presses

4 Box Jumps
This is programmed ideally for 2 DB/KB or a barbell.

If using a barbell, pick a weight you are comfortable push pressing as deadlift will be light.

*IF YOU HAVE ONE DB/KB*

Substitute push presses for db/kb swings.

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