CrossFit Wig Wag – CrossFit
Metcon
Metcon (5 Rounds for reps)
Every 6:00 x 5
60/45 Cal Row
20 HSPU
Max DUs
Score= DUs every round
09152022
CrossFit Wig Wag – Weightlifting
Weightlifting
Zotts Press
5×3@65%
**If you cannot perform a Zotts press. Do it with a PVC or empty bar**
Clean Shrugs
5×5@65% of clean
**Shrug the bar from the high hang position**
Lunging Jerk Balance
3×3
BTN Jerk Balance
3×3
Jerk Balance
3×3
**all the Jerk Balances are done with an empty barbell**
Back Squat
10×3@65%
DeadLift
8×8@40%
CrossFit Wig Wag 