CrossFit Wig Wag

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (3 Rounds for time)

Every 12 mins for 36 minutes (3 rounds):

200 Double Unders

30 Burpee Box Jumps

800m Ski/Row/Run

CrossFit Wig Wag – CrossFit

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Weightlifting

1RM Overhead Squat (Total Weight)

Overhead Squat (1 Rep Max)

Metcon

Metcon (Time)

4 Rounds:

10 DB OH Squats (each)

5 Turkish Get Ups

10 Alt. DB OH Lunges

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (5 Rounds for reps)

Max Reps each Round x 5

Complete 5 Push Jerks @ 80-85% of your 1 RM.

-then immediately complete-

Max Rep HSPU

Metcon

Metcon (No Measure)

12 min EMOM:

Odd: 10 Push Jerks @ 65-70%

Even: 10 KB swings + 5 Burpees over the bar

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

5 Rounds:

400m Run

15 Clean and Jerks

15 Pull Ups
time cap: 25 mins