CrossFit Wig Wag – Weightlifting

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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


Woo Flies


40(20/20) DBall/SandBag over Shoulder

3 Rounds

20 AbMat SitUps

20 Lweg Raises

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