CrossFit Wig Wag – CrossFit

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Metcon (Weight)

Squat EMOM x 8

Odd mins- 8 Front Squats

Even mins- 8 Back Squats
Build to ~55-60% of your Front Squat 1RM. Use this percentage for both the front and back squats.

This EMOM is performed from the floor so you have to be able to clean your bar into position.

Goal=8 unbroken reps


Metcon (Time)

For Time:

400m Run

-rest 30s-

40 OAA Devil Presses

-rest 1 min-

40 DB Goblet Squats

-rest 30s-

400m Run
Time cap: 12 mins