CrossFit Wig Wag – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25
30 DUs
15 Dbl DB/KB Burpee Deadlifts
15 Dbl DB/KB Hang Snatches
15 Dbl DB/KB S2OH
062920
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Clean/Squat Complex
1 Power Clean + 1 Front Squat + 1 Hang Clean + 1 Front Squat
Metcon
Metcon (Time)
For Time:
3 Rounds
200m Run
10 Cleans
400m Run
20 Wall Balls
062720
062620
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
KB/DB Complex:
50ft Front Rack Carry + 3 Dbl KB/DB Hang Snatches + 50ft OH Carry
*2 DB/KB
*Build to a heavy complex
Metcon
Metcon (Time)
For Time:
50 Box Jumps
25 HSPU
40 Box Jumps
20 HSPU
30 Box Jumps
15 HSPU
20 Box Jumps
10 HSPU
10 Box Jumps
5 HSPU
Time Cap: 18 mins
062520
CrossFit Wig Wag – CrossFit
Active Recovery Thursday
Metcon
1 Mile Time Trial (Time)
For Time:
1 Mile Run
Time cap: 12 mins
Once you complete your run, you will hold a plank for the remainder of the time cap. Every time you break the hold; 3 burpee penalty.
3 Mile Assault Bike Time Trial (Time)
For Time:
3 Miles on the Assault Bike
Time cap: 12 mins
Once you complete your 3 miles, you will hold a plank for the remainder of the time cap. Every time you break the hold; 3 buree penalty.
CrossFit Wig Wag 