CrossFit Wig Wag – CrossFit
Metcon
Metcon (Calories)
20 min AMRAP
50 Burpees to a target
Then in remaining time:
10 Ground 2 OH 155/105
Cal Row
*Cals decrease each round until time runs out
(27,24,21,18,15,12,9,6,3)
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Closing the week out with the 430 gals picking heavy things up and putting them down at @crossfit_ww. AWESOME job to everyone on the PR’s!!! If you didn’t PR today we just set us up for some big ones in the future. BIG things happening @crossfit_ww. #crossfitwigwag
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10-10-18
CrossFit Wig Wag – CrossFit
Weightlifting
Front Squat
3-2-1-3-2-1
*Wave loading*
1: Metcon (AMRAP – Reps)
6 min Ladder
4-6-8-10-12…
6-10-14-18-22…
DB Snatch 50/35
DB OH Squat
-30 DUs after each round
Rest 2 mins
1: Metcon (AMRAP – Reps)
6 min Ladder
4-6-8-10-12…
6-10-14-18-22…
DB Snatch 50/35
DB OH Squat
-30 DUs after each round
Rest 2 mins
2: Metcon (AMRAP – Reps)
6 min Ladder
4-6-8-10-12…
6-10-14-18-22…
DB Hang Clean 50/35
DB SOH
-30 DUs after each round
10/9/18
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
5 Rounds for Time:
20/14 cal Assault Bike
10 Thrusters 95/65
5 Wall Walks
2 Muscle Ups
Add 2 Muscle Ups every round
CrossFit Wig Wag 