CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (AMRAP – Reps)
For Load:
3 Dbl KB Deadlifts + 2 Dbl KB Hang Cleans + 1 Dbl KB Jerk + 50ft Dbl KB Overhead Carry
You will build to a heavy complex. Once you find your heavy for the day, you will then AMRAP x 5mins that weight.
Complex must be unbroken. That includes the 50ft carry. If you need to go heavier or lighter than what we have available in KBs that is allowed but this is a KB complex.
Score=AMRAP
Metcon
Metcon (AMRAP – Reps)
Ladder x 12
1-2-3-4-5-6..
Burpee Box Jumps
KB Swings
KB Push Press
*30 DUs after each round
You will only use 1 KB and do all reps on each arm for the push presses.
CrossFit Wig Wag 