CrossFit – Mon, Jan 2

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

5 Sets:

1 Pause Push Jerk + 1 Pause Split Jerk
3 sec pause in the dip for both PJ & SJ.

Complete all 5 sets @ 60-65% of your push jerk

Metcon (Weight)

1 Push Jerk + 1 Split Jerk
2@65%

1@70%

2 @75%

1@80%

*percentages are now off of your split jerk.

Metcon

Metcon (Time)

For Time:

27-24-21-18-15-12-9-6-3

OA DB Shoulder 2 Overhead

*5 Burpee Box Jump Overs after each round
DB reps half on right & half on left.

time cap:15