CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
60-40-20-20-40-60
Rower Calories
*400m run after each round
Bike Cals:
42-28-14-14-28-42
Time cap: 40 mins
072722
CrossFit Wig Wag – CrossFit
Weightlifting
Back Squat (4-4-4-4-4)
Build to 70-75% and complete all sets at that weight.
This is not meant to be a heavy day, more of a primer for the metcon.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16
24 Wall Balls
18 Suitcase Lunges
6 Burpees
072622
CrossFit Wig Wag – CrossFit
Metcon
Metcon (6 Rounds for time)
Each Interval for Time:
Every 5:00 complete
A) 30 Clean & Jerks
B) 30 Snatches
C) 30 Thrusters
D) 30 Rower Cals
E) 30 Ass Bike Cals
F) 30 Ski Erg Cals
072522
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Complex for Load:
1 Squat Snatch + 2 Overhead Squats
Metcon
Metcon (Time)
For Time:
3 Rounds
100 DUs
30 Pull Ups
15 OAA DB Snatches
Time cap:15 mins
072222
CrossFit Wig Wag – CrossFit
Weightlifting
The Powerlifting Total (Total Weight)
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
CrossFit Wig Wag 