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CrossFit Wig Wag – CrossFit

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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.