Author: aleksrata

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Weightlifting

1RM Thruster (Total Weight)

Thruster (1 Rep Max)

Metcon

Metcon (Distance)

AMRAP x 10

Max Meters Front Rack Barbell Walking Lunge

*Every 10 steps complete 3 thrusters

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

1200m Run

50 Cal Row

800m Run

40 Cal Row

400m Run

30 Cal Row

800m Run

20 Cal Row

1200m Run

10 Cal Row

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Build to a heavy Bear Complex

1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 BTN Push Press

Metcon

Metcon (Time)

For Time:

3 Rounds

10 Pull Ups

20 OAA DB Cleans

30 DB Front Squats

-into-

2 Rounds

10 Chest to Bar Pull Ups

20 OAA DB Snatches

30 DB S2OH

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

12 Devil Presses

20/16 Row Cals

80 DUs

18 Devil Presses

40/32 Row Cals

120 DUs

24 Devil Presses

60/48 Row Cals

240 DUs
Ass Bike/Ski Erg Cals:

15/12

30/24

45/36