CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (No Measure)
Warm Up:
Tempo Front Squat + 1 1/4 Front Squat + Front Squat
Use the above complex to warm up to your percentage sets.
Ideally you’ll hit 5-6 complexes.
Front Squat
2×1@70%
3×1@75%
4×1@80%
5×1@70%
Metcon
Bell (Time)
3 Rounds for Time
21 Deadlifts (185/135 lb)
15 Pull-Ups
9 Front Squats (185/135 lb)
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
CrossFit Wig Wag 