Author: aleksrata

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (No Measure)

EMOM x 30

Min 1: 100m Run

Min 2: 12/9 Ass Bike Cals

Min 3: 10 Pistols

Min 4: 10 T2B

Min 5: Rest

CrossFit Wig Wag – Weightlifting

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Weightlifting

Find a Heavy DL for the day

**add into Wodify**

Bench Press

8×8@40%

Double DB Hang Cleans

8×8

Alt. Double DB Shoulder Press

8×8

DB Row

8×8 each arm

DB Chest Fly into Pres

8×8

DBL DB Reverse Fly

8×8

CrossFit Wig Wag – CrossFit

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Weightlifting

Overhead Squat

Build to a single with a 3 second pause at the bottom.

Metcon

Metcon (AMRAP – Reps)

Ladder x 12

2-4-6-8-10-12-14…

OHS

HSPU
Add 2 reps every round until time runs out.

CrossFit Wig Wag – Weightlifting

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Weightlifting

Complete Monday or Tuesdays workout.

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

4 Rounds

400m Run

20 Burpees to a target

100 DUs

20 Box Jumps