2 Rounds
:15 Row for Meters
1:45 Rest
:30 Row for Meters
2:30 Rest
:45 Row for Meters
3:15 Rest
-into-
2 Rounds
:15 Ski for Meters
1:45 Rest
:30 Ski for Meters
2:30 Rest
:45 Ski for Meters
3:15 Rest
Tempo Deadlift-
5 seconds up
3 seconds down
Build to a 2 rep. You must stay connected to the bar between the 2 reps.
AMRAP x 12mins
Max Wall Balls
*5 Deadlifts at the top of each minute including 0:00
Deadlifts should be 80-85% of your tempo deadlift.
10 min AMRAP
200m Run (*ski*)
12 T2B
-2 minute rest-
10 min AMRAP
200m Run (*assbike*)
12 HSPU
-2 minute rest-
10 min AMRAP
200m Run (*row*)
12 Box Jump Overs
*If it is raining 9/6 calories are done on each machine, each machine is designated for a movement*
3 Rep, Power Clean and Push Jerk. Must be 3 consecutive succesful lifts. Does not have to be touch and go.
5 Rounds For Time
20 OAA DB Power Clean
30 Double Unders
20 DB S2OH
30 Double Unders
*DB movements are a rep each, 10 each arm*
CrossFit Wig Wag 