Author: aleksrata

CrossFit Wig Wag – CrossFit

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Weightlifting

Shoulder Press

Build to a heavy set of 3.

Metcon

Metcon (Time)

For Time:

3 Rounds

28 DB S2OH

21 T2B

14 Machine Cals

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

75 Deadlifts

150 DUs

75 Front Squats

150 DUs

75 Back Squats

150 DUs
All work on all movements must be done in sets of 25 unbroken reps. Every break or mess up of those 25 reps will result in starting that set of 25 over AND a 10 burpee penalty.

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Snatch Complex:

1 Squat Snatch+1 Hang Snatch+1 Overhead Squat

Metcon

Metcon (Time)

21-15-9

Pull Ups

Devil Presses

*200m Run after each round*

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Weightlifting

Front Squat

Build to a heavy set of 3.

Metcon

Metcon (Time)

For Time:

50-35-20

Wall Balls

Weighted Box Step Overs
*One DB/KB for Box Step Overs