Day: November 4, 2020

CrossFit Wig Wag – CrossFit

You have the option to choose the full or half version. We are not doing both.

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Metcon

Triple 3 (Time)

For Time:

3000m Row

300 Double Unders

3 mile Run

1/2 Triple 3 (Time)

For Time:

1500m Row

150 Double Unders

1.5 mile Run

CrossFit Wig Wag – Weightlifting

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Weightlifting

3 Position Snatch (hang+low hang+ground)

3@60%

3 Position Clean (hang+low hang+ground)

3@60%

3 1&1/4 front squats + jerk

3@60% of Clean

Barbell Row

8×3@70%

Strict Press

8×3@70%

Core

5 Rounds

10 Weighted Sit Ups

10 Weighted Russian Twists