Month: December 2023

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

Alt EMOM x 12

1-1 Power Clean

2-2 Squat Cleans
Add weight every 2 mins

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

3 Cleans

10 Pistols

30 SUs/DUs/Crossovers
*you will alternate between singles,doubles,&crossovers

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

20 Burpee Toes to Bar

10 Burpee Bar Muscle Ups

20 Burpee Pull Ups

-rest 3:00-

30 Burpee Box Jump Overs

-rest 3:00-

40 Line Facing Burpees

CrossFit Wig Wag – CrossFit

Weightlifting

Push Press (1×1)

In 20 mins, build to a heavy single

Metcon

Metcon (Time)

For Time:

500m Row

45 Dbl DB Push Presses

500m Row

30 Dbl DB Push Presses

500m Row

15 Dbl DB Push Presses

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

8 Rounds

10 Hang Power Snatches

15 Barf Burpees

20 Shoulder 2 OH

CrossFit Wig Wag – CrossFit

Weightlifting

Front Squat (5×3@75%)

Metcon

Metcon (Time)

For Time:

6-9-15-9-6

Cleans

HSPU

-20 Wall Balls after each round