Day: December 22, 2021

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

100/80 Rower Cals

-rest 4:00-

150/125 Rower Cals

-rest 4:00-

100/80 Rower Cals
Score= split time between your first 100/80 and last 100/80 Cals

Bike Cals:

70/56

105/88

70/56

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 4 Day 4

Build to a 3 rep Front Squat

Dead Lift

12×3@60%

Back Rack Lunge

12×3@60% (each leg)

Good Morning

8×8@45%

Banded Leg Curls

8×8

Single Leg RDL

8×8 (4/4 each leg)