CrossFit Wig Wag

CrossFit Wig Wag – CrossFit

Weightlifting

Front Squat (5×4@70-75%)

Metcon

Metcon (AMRAP – Reps)

Every 2:00 x 5

25 Wall Balls

Max DB Snatches

CrossFit Wig Wag – CrossFit

Weightlifting

Clean and Jerk (3@50%
3@60%
2@70%
2@75%
1@80%
1@85%)

Metcon

Metcon (Time)

For Time:

15 Burpees over the Bar

5 Clean & Jerks

12 Burpees over the Bar

4 Clean & Jerks

9 Burpees over the Bar

3 Clean & Jerks

6 Burpees over the Bar

2 Clean & Jerks

3 Burpees over the Bar

1 Clean & Jerk

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

1000m Row

400m Run

750m Row

400m Run

500m Row

400m Run

250m Row

400m Run

CrossFit Wig Wag – CrossFit

Weightlifting

Deadlift (1×3)

In 20:00, build to a TnG 3 rep.

Metcon

Metcon (Time)

For Time:

5 Rounds

20 T2B

15 Box Jumps

10 Deadlifts

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20

10 Ass Bike Cals

8 DB Strict Press

6 Strict Pull Ups

4 Strict HSPU

2 Bar MU