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CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

For Load:

1) Hang Clean

2) Power Clean

3) Squat Clean
You will record the weight you are successful for all 3 lifts.

They do not have to be done unbroken like a complex. You just must be successful for each lift.

Metcon

Metcon (3 Rounds for time)

Each section for time:

0:00-5:00

200m Run

10 Bar Facing Burpees

40 Hang Cleans (light weight)

-rest 1 min-

6:00-11:00

200m Run

10 Bar Facing Burpees

25 Power Cleans (moderate weight)

-rest 1 min-

12:00-17:00

200m Run

10 Bar Facing Burpees

10 Squat Cleans (mod-heavy weight)