CrossFit Wig Wag – Open Gym
Weightlifting
Front Squat
Build to a heavy 1 rep.
Metcon
Metcon (3 Rounds for reps)
3 Rounds for Reps:
In 5 mins complete
3 Rounds of DT
Max Bar Muscle Ups
-rest 1 min-
In 5 mins complete
2 Rounds of DT
Max Bar Muscle Ups
-rest 1 min-
In 5 mins complete
1 Round of DT
Max Bar Muscle Ups
DT=
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*Add atleast 5-10lbs to DT every interval.
*Score is how many BMU you complete each interval.
CrossFit Wig Wag 