CrossFit – Wed, Dec 14

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

Power Clean + Hang Power Clean
3@60%

3@65%

2@70%

2@75%

1@80%

1@85%

*percentages off of your hang clean

Hang Clean

3×1@85-90%

Clean

3×1@85-90%

Metcon

Metcon (3 Rounds for time)

Each Interval for Time:

0:00-5:00

3 Rounds:

5 Hang Cleans

5 HSPU

5:00-10:00

2 Rounds:

10 Hang Cleans

10 HSPU

10:00-15:00

1 Round:

15 Hang Cleans

15 HSPU
Your score will be the time it takes you to finish each interval. Your rest is the time you have left over within the 5 mins.