CrossFit Wig Wag

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

4 Dbl DB Deadlifts + 3 Dbl DB Hang Cleans + 2 Dbl DB S2OH + 25 ft Dbl DB OH Lunge

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

3 Wall Walks

5 Strict Chest 2 Bar Pull Ups

7 Hang Snatches

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

1000m Row

60 Ab Mat Sit Ups

800m Run

60 Ab Mat Sit Ups

800m Run

60 Ab Mat Sit Ups

1000m Row

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (No Measure)

Every 2:00 x 10

Rds 1-5: 3 Push Presses @75%

Rds 6-10: 3 Push Jerks @75%

Metcon

Metcon (Time)

For Time:

60 DUs

10 Power Cleans (65%)

4 Burpees over the Bar

60 DUs

8 Power Cleans (70%)

4 Burpees over the Bar

60 DUs

6 Power Cleans (75%)

4 Burpees over the Bar

60 DUs

4 Power Cleans (80%)

4 Burpees over the Bar

60 DUs

2 Power Cleans (85%)

4 Burpees over the Bar

CrossFit Wig Wag – CrossFit

Metcon

Daniel (Time)

For Time

50 Pull-Ups

400 meter Run

21 Thrusters (95/65 lb)

800 meter Run

21 Thrusters (95/65 lb)

400 meter Run

50 Pull-Ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

CrossFit Wig Wag – CrossFit

Weightlifting

Front Squat (5×3@75-80%)

Metcon

Metcon (AMRAP – Reps)

Ladder x 10

2-4-6-8…

Box Jumps

HSPU