CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
4 Rounds
200m Run @ recovery pace
800m Run @ fast pace
No rest between the 200&800m or rounds.
Score=total time
Accessory Work
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12
20s Ass Bike Arms Only Sprint
10 DB Bicep Curls
10 DB Lateral Raises
20s Plate Front Raise Rotations (“steering wheels”)
-rest 3 mins-
AMRAP x 12
20s Ass Bike Legs Only Sprint
10 Turkish Get Ups (5/5)
10 V Sits
20s Weighted Russian Twists
CrossFit Wig Wag 