Author: aleksrata

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CrossFit Wig Wag – CrossFit

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Weightlifting

Thruster

Build to a heavy set of 3 from the rack.

Metcon

Metcon (Time)

22-18-14-10

DB Box Step Overs 24/20″ 50/35

Ab Mat Sit Ups

Burpees

CrossFit Wig Wag – CrossFit

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Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Finisher

Surprise!!

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Snatch Ladder

10 @ 50%

8 @ 60%

6 @ 65%

4 @ 70-75%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

1 @ 100%

1 @ 102.5% *2 misses and you’re out*

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

5 Muscle Ups

10 OH Lunges 135/95

15 Wall Balls 20/14

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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