CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
400m Run
40 Deadlifts 155/105
50 T2B
60 Wall Balls
400m Run
Finisher
Surprise Finisher
082619
CrossFit Wig Wag – CrossFit
Happy Belated Birthday Melissa!!
Weightlifting
Squat Clean Thruster
Build to a heavy 1 rep.
Metcon
Metcon (Time)
8 Rounds:
8 Hang Squat Clean Thrusters 95/65
34 DUs
25 Ab Mat Sit Ups
Midline
3 Rounds:
30 Alternating V Sits
30s Weighted Hollow Rock
15 Weighted V Sits
082419
082319
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Snatch Complex:
2 Snatch Grip Deadlifts+1 Hang Snatch+1 Overhead Squat
Metcon
Metcon (AMRAP – Rounds)
15 min EMOM
Min 1: 4 Deadlifts + 1 Burpee over the Bar
Min 2: 4 Deadlifts + 2 Burpees over the Bar
Min 3: 4 Deadlifts + 3 Burpees over the Bar
Min 4: 4 Deadlifts + 4 Burpees over the Bar
Min 5:……
(225/155)
If you are unable to finish your round in the minute; subtract 1 BOTB and finish the EMOM with those reps.
Ex: Miss 4+7. On the next minute, do 4+6 and stick with that for the remainder of the WOD.
0822019
CrossFit Wig Wag – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
15 Pull Ups
18 OH Lunges 95/65
21 Box Jump Overs 30/24″
CrossFit Wig Wag 