Day: July 28, 2021

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (2 Rounds for reps)

AMRAP x 15

30 Rower Cals

200m Run

100m Back Rack Carry

-rest 3 mins-

AMRAP x 15

30 Rower Cals

200m Run

100m Front Rack Carry
1 cal=1 rep

100m=1 rep

Bike-20 Cals

CrossFit Wig Wag – Weightlifting

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Weightlifting

RDL

8×8@40%

DB Bench Press

8×8@40%

Alt. Back Rack Lunge (4 each leg)

8×8@40%

GHD Back Extension

8×8

Dumbbell Side Delt Raises

8×8

Behind the Head DB Tricep Extension

8×8

DB Chest Flys

8×8