Author: aleksrata

CrossFit Wig Wag – CrossFit

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Weightlifting

Deadlift (6-6-6-6-6)

You must stay connected through all 6 reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 Deadlifts 315/205

10 Bar Facing Burpees

15 Box Jumps 24/20

CrossFit Wig Wag – CrossFit

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Gymnastics

Ring Work

15s Support Hold on Rings

5 Ring Dips

15s Hold at the Bottom
You have 15 mins to complete 5 sets. Rest as needed.

Metcon

Fran on Steroids (Time)

21-15-9

Thrusters 135/95

C2B Pull Ups

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Snatch Complex

1 Power Snatch + 2 Hang Snatch + 1 Overhead Squat
Build to a heavy complex.

Metcon

Metcon (Time)

3 RFT:

40 Air Squats

30 Hang KB Snatch 50/35

20 HSPU

from CrossFit Wig Wag https://ift.tt/2G7MAAt
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from CrossFit Wig Wag https://ift.tt/2UwjApc
via IFTTT