CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Find a heavy complex of:
1 Tempo Deadlift + 1 Deadlift
Tempo=3s up and 3s down
*You must stay connected to the bar.
Metcon
Metcon (4 Rounds for calories)
For Calories:
0:00-2:00
10 Deadlifts (light/mod)
Max Ski Calories in remaining time
2:00-4:00
Rest
4:00-6:00
10 Deadlifts (mod)
Max Ski Cals
6:00-8:00
Rest
8:00-10:00
10 Deadlifts (mod/heavy)
Max Ski Cals
10:00-12:00
Rest
12:00-15:00
10 Deadlifts (heavy)
Max Ski Cals
*increase weight every interval.
Score=calories every round.
CrossFit Wig Wag 