Author: alicjarat22

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Reps)

Every 6:00 x 4

30 Ass Bike Cals

Max Devil Presses (odd rounds)

Max Wall Walks (even rounds)

CrossFit Wig Wag – CrossFit

Weightlifting

Back Squat (3×5@75%)

Metcon

Metcon (Time)

For Time:

3 Rounds

12-9-6-3

Thrusters

Toes 2 Bar
-rest 1:00 between rounds

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

Every 2:00 x 10

Odd Rds: 5-4-3-2-1 Sumo Deadlift

Even Rds: 5-4-3-2-1 Deadlift
You will add weight every time you complete both Sumo & Conventional.

Goal=heavy single for both.

Metcon

Metcon (Time)

For Time:

21-15-9

Deadlift

Strict Pull Ups

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

Every 2:00 x 10

Odd Mins: 5-4-3-2-1 Sumo Deadlift

Even Mins: 5-4-3-2-1 Deadlift
You will add weight every time you complete both Sumo & Conventional.

Goal=heavy single for both.

Metcon

Metcon (Time)

For Time:

21-15-9

Deadlift

Strict Pull Ups

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

150m Row

20 Burpees

150m Row

19 Burpees

150m Row

18 Burpees

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.

.

150m Row

1 Burpee
Continue decreasing burpee reps by 1 until you complete the descending ladder.

Compare results from 11/27/2018