Author: alicjarat22

CrossFit Wig Wag – CrossFit

Metcon

CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps)

4 rounds for max reps of:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups

1 minute of rest

F: 85lb barbell, 35lb dumbbells, 20-inch box

M: 135lb barbell, 50lb dumbbells, 20-inch box
To learn more about CFG24 Quarterfinals Workout 1 (Ages 16-54) click here

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

6 Rounds

400m Run

15 Burpee Box Jump Overs

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

2 Push Presses + 1 Push Jerk + 1 Split Jerk

Metcon

Metcon (Time)

For Time:

Until 50 Shoulder 2 Overhead are complete:

2:00on/1:00off

15/12 Rower Cals

6 Burpees over the Bar

*Max S2OH in remaining time
Time cap:18 (6 rounds)

CrossFit Wig Wag – CrossFit

Metcon

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#/185#

13 Push-ups

9 Box Jumps, 24″/20″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here

CrossFit Wig Wag – CrossFit

Weightlifting

Front Squat (3×2@80-85%)

*Rest 2:00 between sets

Metcon

Metcon (Time)

For Time:

3 Rounds

9 Dbl DB Thrusters

12/9 Ass Bike Cals

15 Toes 2 Bar

200m Run
*Rest 2:00 after each round.