Author: aleksrata

CrossFit Wig Wag – CrossFit

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Metcon

1: Metcon (Distance)

10 Min AMRAP

Max Meter Row

*Every 500m, athlete must stop and complete:

3 SDLHP 95/65

30 DU
Rest 3 mins

2: Metcon (Distance)

10 Min AMRAP

Max Meter Ski Erg

*Every 250m, athlete must stop and complete:

3 Muscle Ups

30 DU

CrossFit Wig Wag – CrossFit

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Warm-up

Warm-up (No Measure)

Snatch Balance Warm-up

-Heaving Snatch Balance

-No Dip Snatch Balance

-Snatch Balance

Overhead Squat Warm-up

2 rep OH Squat

*10 sec hold at the bottom

Weightlifting

Snatch Balance (2-2-2-2-2)

Metcon

Metcon (Time)

4 Rounds:

15 Wall Balls 20/14

10 Snatches 95/65

5 Thrusters 95/65
12 min cut off

CrossFit Wig Wag – Open Gym

Make up a missed WOD, have a coach make a WOD for you or work on accessories and/or skills.

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CrossFit Wig Wag – CrossFit

TBD

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