021122

CrossFit Wig Wag – CrossFit

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Weightlifting

Pendlay Row

Build to a 3 rep. Regular tempo up, 3 second tempo descend. TnG.

Metcon

Metcon (Time)

For Time:

3 Rounds

21 Back Squats

15 Bent Over Rows

9 Shoulder Presses
Your weight will be dictated by the shoulder press.