Day: June 9, 2021

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (3 Rounds for reps)

Each Rounds for Reps:

AMRAP x 15

Buy In: 1 mile Run

15 T2B

15 Box Jumps

-rest 2 mins-

AMRAP x 12

Buy In: 800m Run

12 Pull Ups

12 Box Jumps

-rest 2 mins-

AMRAP x 9

Buy In: 400m Run

9 C2B Pull Ups

9 Box Jumps
You will score each AMRAP separately. Only counting the rig + jumps. Convert your rounds and reps into reps at the end.

CrossFit Wig Wag – Weightlifting

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Weightlifting

Warm up Pace

1000m Row

Strength Work:

1×4@65%

1×4@70%

5×4@80%

Back Squat

Snatch Grip Push Press

30 Tire Flips

**Tires are out side on the side of the deck, they’ll prolly have some water in them. So be careful and/or don’t wear too nice of clothes. Partner up if you need to, and flip back and forth.**

5 Rounds

15 AssBike Cals

50 AirSquats