CrossFit Wig Wag

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

1 Power Clean + 2 Front Squats + 1 Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

20 Ab Mat Sit Ups

14 Goblet Squats

6 Box Jumps
*Increase box jumps by 4 each round.

CrossFit Wig Wag – CrossFit

Metcon

Metcon (No Measure)

7 Rounds:

200m Row @ a moderate pace

300m Row @ a sprint pace

100m Row @ a recovery pace
There is no scheduled rest between rounds. The 100m will be treated as your rest.

No score today, Learn what your paces are and work on keeping them consistent.

Accessory Work

3 Rounds:

20 Push Ups

10 Gorilla Rows

10 Box Dips

CrossFit Wig Wag – CrossFit

Weightlifting

Push Press

1×3@50%

1×2@60%

1×2@70%

3×3@75-85%

Metcon

Metcon (Time)

For Time:

3 Rounds

100 Double Unders

20 Ground to Overhead
time cap:12

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

5 Rounds

12 Deadlifts

12 Ass Bike Cals

-into-

5 Rounds

9 Hang Cleans

9 Ass Bike Cals

-into-

5 Rounds

6 Push Jerks

6 Ass Bike Cals
Time cap:25

CrossFit Wig Wag – CrossFit

Weightlifting

Back Squat

3×3@75-80%

tempo-5 secs down&2 secs in the hole

Metcon

Metcon (Time)

6 Rounds:

100m Suitcase Carry (1 DB)

10 DB Box Step Overs

10 Pull Ups
time cap:18