Day: December 28, 2020

CrossFit Wig Wag – Open Gym

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Metcon

Metcon (Time)

For Time:

Row 750m

-rest 1:00-

30 Dbl DB/KB Push Presses

Row 500m

-rest 1:00-

30 Dbl DB/KB Push Presses

Row 250m

-rest 1:00-

Row 750m

-rest 1:00

15 HSPU

Row 500m

-rest 1:00-

15 HSPU

Row 250m
The min rest after each row forces you to push those intervals.

Go light with your weight and move fast through this workout.

Time cap: 30 mins

CrossFit Wig Wag – Weightlifting

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Weightlifting

Halting 3 Position Snatch

1″+low hang+hang

5@60%

Halting 3 Position Snatch

1″+low hang+hang

5@60%

5 Dips+Jerk

5@60%

Tempo DL 10 up 10 down

3×2 @60%

Core

3 Rounds

20 AbMat Sit UPS

20 Supermans