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CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Every 2:00 x 6

5-5-5-5-1-1

Shoulder Press
Increase weight every set.

Score your heaviest set

*will be completed from the floor. No racks.

Metcon

Metcon (AMRAP – Reps)

Ladder x 15

1-2-3-4-5-6…

KB Complex

2-4-6-8-10-12..

Weighted Step Ups
KB Complex:

1 KB Clean + 1 KB Front Squat + 1 KB Hang Clean + 1 KB Push Jerk

*this complex must be completed on both arms before it’s counted as a rep.

Right+Left=1 rep