Day: December 29, 2021

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

4 Rounds:

400m Row

*30 Unbroken DUs after each round

3 Rounds

500m Row

*40 Unbroken DUs after each round

2 Rounds

600m Row

*50 Unbroken DUs after each round
If you trip on the rope, you must stop and restart your DUs but not the row.

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 5 Day 4

Build to a 3 rep Dead Lift

Front Squat

10×3@65%

Back Rack Lunge

10×3@65% (each leg)

Rack Pulls

8×8@45%

Banded Leg Ext

8×8

Reverse Hypers

3×10-15

Deadlift