Day: December 16, 2020

CrossFit Wig Wag – Open Gym

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Metcon

Metcon (Time)

Acid Bath x 3

3 Rounds

500m Ski

500m Row

1 mile Ass Bike

-rest 5 mins between rounds
We will do this waterfall style. Person in front of you gets off then you get on and start.

CrossFit Wig Wag – Weightlifting

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Weightlifting

Sorry i guess this workout didn’t save when I was putting it in.

Squat Snatch

3@70%, 2@70%+, 3@70%, 1@70%+, 3@70%, 1@80%

Squat Clean

3@70%, 2@70%+, 3@70%, 1@70%+, 3@70%, 1@80%

Push Press

3@70%, 2@70%+, 3@70%, 1@70%+, 3@70%, 1@80%

Sumo Dead Lift

12×3@60%

Barbell Row

12×3@60%

Evil Wheels

3×10 (use bumpers)