Month: January 2024

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

EMOM x 12

1-1 Shoulder Press

2-3 Push Presses
All reps done at ~80-90%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

21 Push Jerks

21 Chest 2 Bar Pull Ups

15 Push Presses

15 Pull Ups

9 Shoulder Presses

9 Strict Pull Ups

CrossFit Wig Wag – CrossFit

Metcon (5 Rounds for reps)

Every 1:00 for max reps (x 5 Rounds)

1-Rower Cals

2-Dbl DB Burpee Deadlifts

3-OAA KB Clean & Jerks

4-Dball Squats

5-Rest
Accumulate as many reps as you can in mins 1-4. You will have 5 scores to put into Wodify.