Author: alicjarat22

CrossFit Wig Wag – CrossFit

Metcon (Time)

For Time:

12 Rounds

250m Row

Odd Rounds: 10 Line Facing Burpees

Even Rounds: 10 Burpees to a target

*Rest 1:00 after each round

CrossFit Wig Wag – CrossFit

Weightlifting

Hang Snatch (5-5-3-3-1-1)

Build with each set. Must stay connected.

Snatch (5-5-3-3-1-1)

Build with each set. Does not have to be TnG.

Metcon

Metcon (3 Rounds for calories)

Every 4:00 x 3

20 T2B

20 Pull Ups

Max Ski Erg Cals

-rest 1:00-

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

5 Rounds

5 Wall Walks

10 Burpee Box Jumps

20 OAA DB Snatches

30 Double Unders

CrossFit Wig Wag – CrossFit

Weightlifting

Clean and Jerk (3@60%,65%,70%
2@65%,70%,75%
1@70%,75%,80%
3@85%
2@90%
1@95%)

Metcon

Metcon (Time)

For Time:

3 Rounds

50 Wall Balls

10 Clean & Jerks

CrossFit Wig Wag – CrossFit

Weightlifting

Back Squat (1×3)

In 20:00, find a heavy 3 rep.

Metcon

Metcon (Time)

For Time:

3 Rounds

20 Hang Clusters

-rest 1:00-

400m Row

-rest 2:00-