10 min AMRAP
200m Run (*ski*)
12 T2B
-2 minute rest-
10 min AMRAP
200m Run (*assbike*)
12 HSPU
-2 minute rest-
10 min AMRAP
200m Run (*row*)
12 Box Jump Overs
*If it is raining 9/6 calories are done on each machine, each machine is designated for a movement*
3 Rep, Power Clean and Push Jerk. Must be 3 consecutive succesful lifts. Does not have to be touch and go.
5 Rounds For Time
20 OAA DB Power Clean
30 Double Unders
20 DB S2OH
30 Double Unders
*DB movements are a rep each, 10 each arm*
Build to a 3 rep.
For Time:
4 Rounds
8 Hang Cleans
8 Hang Squat Cleans
8 Muscle Ups
For Time:
500 Calories
Goal is to accumulate 500 calories.
You must switch machines every 5 mins.
CrossFit Wig Wag 