2 Rounds
3-4-5-6-7@50-55%
*Rest 5 mins between rounds.
*Keep your rest time between sets short. (~1:00)
*Record your last set of 7.
AMRAP x 7
7/5 Ass Bike Cals
7 OH Lunges
7 HSPU
Every 3:00 x 36:00
0:00-3:00
2 Rounds:
5 Thrusters
12 WallBalls
3:00-6:00
2 Rounds of Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats
6:00-9:00
2 Rounds of DT:
12 Deadlifts
9 Hang Cleans
6 Push Jerks
9:00-12:00
2 Rounds:
30 DUs
10 OAA KB Snatches
Score will be the slowest time for each section between the 3 Rounds. (4 total times)
Example: You will do 2 Rounds of Cindy 3 times. You will record the slowest time out of the 3.
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
1 Push Jerk + 1 Split Jerk
2@65%
1@70%
2 @75%
1@80%
*percentages are now off of your split jerk.
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
CrossFit Wig Wag 