June 2020 – Page 2 – CrossFit Wig Wag

CrossFit Wig Wag – CrossFit

Active Recovery Thursday

Metcon

1 Mile Time Trial (Time)

For Time:

1 Mile Run
Time cap: 12 mins

Once you complete your run, you will hold a plank for the remainder of the time cap. Every time you break the hold; 3 burpee penalty.

3 Mile Assault Bike Time Trial (Time)

For Time:

3 Miles on the Assault Bike
Time cap: 12 mins

Once you complete your 3 miles, you will hold a plank for the remainder of the time cap. Every time you break the hold; 3 buree penalty.

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Shoulder Press

Build to a heavy set of 3.

Metcon

Metcon (Time)

For Time:

3 Rounds

28 DB S2OH

21 T2B

14 Machine Cals

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

For Time:

75 Deadlifts

150 DUs

75 Front Squats

150 DUs

75 Back Squats

150 DUs
All work on all movements must be done in sets of 25 unbroken reps. Every break or mess up of those 25 reps will result in starting that set of 25 over AND a 10 burpee penalty.