CrossFit Wig Wag – Weightlifting

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Empty Barbell Complex X 3

2 Lunging Jerk Balances+2 Jerk Pos. Presses

Jerk Pos. Press

*Build to a moderate 5 rep*

**take no more than 10 minutes**

Push Press

5×3@70% of Push Press

Power Clean+2 Push Jerks+Split Jerk

5 Complexes @ 70% of Jerk

Barbell Row


**if you do not have any recent # on this, find a 3 rep**

Woo Flies


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