For Load:
1 Squat Snatch + 2 Overhead Squats
AMRAP x 12
30 Double Unders
20 Box Jump Overs
2 Overhead Lunges*
*Add 2 reps to the lunge every round.
2-4-6-8-10-12..
*Jump over open standard. Must step down.
*Light/mod weight
For Time:
8 Rounds
3 Bar Muscle Ups
7 Dbl DB Clusters
11 Ass Bike Cals
Time cap: 25
Every 3:00 x 5
1 round of DT
DT= (155/105)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Score=slowest round
For Time:
1-Angies House
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Air Squats
2-Helen’s House
400m Run
21 KB Swings (50/35)
12 Pull Ups
3-Fran’s House
15 Thrusters (95/65)
4-Nancy’s House
400m Run
15 Overhead Squats (95/65)
5-Grace & Isabel’s House
20 Ground to Overheads (95/65)
6-Kelly’s House
400m Run
30 Box Jumps
30 Wall Balls
Done with partners.
One person working at a time and every one completing all reps.
Build to a heavy single for today.
EMOM x 12
Min 1: 4 Wall Walks
Min 2: 7 Dbl KB Hang Clean & Jerks
Min 3: 10/7 Ass Bike Cals
Score=successful rounds
CrossFit Wig Wag 