CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
EMOM x 12
Mins 1-5: 5 Push Jerks @ 50-55%
Mins 6-9: 4 Push Jerks @ 60-65%
Mins 10-12: 3 Push Jerks @ 70-75%
*from the floor
Metcon
Metcon (Time)
For Time:
8 Rounds
4 Shoulder to Overhead
4 Strict Pull Ups
4 DB Alt. Clean & Jerks
40 DUs
Time cap:15
*weight should be around what you end the EMOM with
CrossFit Wig Wag 