Author: alicjarat22

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

1 Power Clean + 1 Front Squat + 1 Thruster

Metcon

Metcon (Time)

For Time:

27-21-15-9

Rower Cals

Thrusters
Time cap: 15

CrossFit Wig Wag – CrossFit

Weightlifting

Squat Snatch

3@60%

2@65%

1@70%

3@70%

2@75%

1@80%

3@80%

2@85%

1@90%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

10 OAA DB Hang Squat Snatches

10 T2B

100m Suitcase Carry

CrossFit Wig Wag – CrossFit

Metcon

Metcon (5 Rounds for calories)

Complete:

5 x 3:00 @105% of 3min Watt Test
*Rest 5:00 between sets.

Score=calories each set

CrossFit Wig Wag – CrossFit

Weightlifting

Push Jerk

3@65%

3@70%

3@75%

2@70%

2@75%

2@80%

1@75%

1@80%

1@85%

Metcon

Metcon (Time)

For Time:

50 Wall Balls

40 Cal Row

30 Power Cleans

20 Burpees over the Bar

10 Wall Walks

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Calories)

AMRAP x 30

Max Ass Bike Cals
EMOM complete:

Mins 1-10: 5 Pull Ups

Mins 11-20: 10 Push Ups

Mins 21-30: 15 Air Squats

Score=calories accumulated in 30 mins