CrossFit Wig Wag – CrossFit
Weightlifting
Front Squat
Build to 80-85% then perform 6×2
Metcon (No Measure)
3 Sets:
5 Front Squats + 3 Tempo Back Squats
Back off to ~50% of 1RM Front Squat andcomplete 3 sets of this complex.
*Rerack the bar after the front squats and immediately complete the back squats.
Tempo=5secs down/5secs up
Keep rest between sets to ~90secs.
Metcon
Metcon (4 Rounds for reps)
EMOM x 12 min
Min 1: 8 Chest 2 Bar Pull Ups
Min 2: 8 Thrusters+Max Box Jumps
Min 3:Rest
CrossFit Wig Wag 