CrossFit Wig Wag – CrossFit
Weightlifting
Front Squat
Build to a set of 10.
If you cannot build, use your KB/DB and complete an EMOM. (10-15mins) Do not hold it like you would a goblet squat but hold your weight in the front rack position with elbows nice and high.
Metcon
Metcon (3 Rounds for reps)
“5 Below-ish”
AMRAP x 5
6 Bar Facing Burpees
12 Front Squats
-rest 2 mins-
AMRAP x 5
6 Bar Facing Burpees
9 Thrusters
-rest 2 mins-
AMRAP x 5
6 Bar Facing Burpees
6 Clusters
If using a DB/KB, you will do DB/KB facing burpees and then complete the other movement as half of the reps on your right and half on your left.
Score is total reps each AMRAP.