Day: March 10, 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

Pendlay Row

Build to a moderate 5 Rep

High Hang Clean Shrugs

5×5@70% of Clean

Single Leg KB RDL

3×10 each leg

DB Lat Pull Overs

3×10

Woo Flies

3×10

40(20/20) DBall/SandBag over Shoulder

3 Rounds

20 AbMat SitUps

20 Lweg Raises

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (4 Rounds for time)

EOMOM x 10

60/45 Ass Bike Cals

-into-

EOMOM x 10

90/65 Rower Cals

-into-

EOMOM x 10

90/65 Ski Erg Cals

-into-

EOMOM x 10

40 Burpees to a target
EOMOM=every other minute on the minute

*You will work for one minute then rest for a minute while you accumulate your reps.

You will have 10 mins for each section. Once completed, you rest the remainder of the 10 mins and record that time which includes rest time.