CrossFit Wig Wag – CrossFit
Weightlifting
Box Squat
Build to a 3 rep.
Metcon (Time)
For Time:
4 Rounds
8 Hang Cleans
8 Hang Squat Cleans
8 Muscle Ups
071620
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
500 Calories
Goal is to accumulate 500 calories.
You must switch machines every 5 mins.
071520
CrossFit Wig Wag – CrossFit
Weightlifting
1RM Push Jerk (Total Weight)
Push Jerk (1 Rep Max)
Metcon
Metcon (No Measure)
EMOM x 15mins
Min 1: 10 Clusters
Min 2: 15 Burpees over the Bar
Min 3: 20 Wall Balls
071420
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
2 Rounds
15/12 Machine Cals
20 HSPU
15/12 Machine Cals
30 DB Squat Snatches
15/12 Machine Cals
60 DUs
15/12 Machine Cals
30 DB Squat Snatches
15/12 Machine Cals
20 HSPU
071320
CrossFit Wig Wag – CrossFit
Weightlifting
Overhead Squat
Build to a moderate 5 rep.
Metcon
Metcon (Time)
5 Rounds on the 3:00
200m Run
10 Pull Ups
5 Overhead Squats
Score=fastest round.
CrossFit Wig Wag 