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CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (AMRAP – Reps)

AMRAP x 3mins

Max Handstand Shoulder Taps
Shoulder taps go to opposite shoulder.

Modifications:

1-wall walk up

2-elevate your feet on a box

3-knees on box

Metcon (Weight)

Immediately into OH Complex:

1 Push Press + 2 Push Jerks

*completed from the floor.
Time cap: 12 mins

*each shoulder tap adds a LB to your total score.

Example: You get 100 shoulder taps and 100 LBs on the OH complex, your total score for the complex is 200lbs.

Metcon

Metcon (Time)

For Time:

30 DUs

15 Shoulder Presses

15 HSPU

30 DUs

30 Push Presses

15 HSPU

30 DUs

45 Push Jerks

15 HSPU
Your shoulders will be toasty during this workout. Pick a light weight for your barbell and move it fast.

Time cap:15 mins

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