CrossFit Holistic – WOD

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Uppvärmning/Teknik

(No Measure)

Teknik: back squat

Weightlifting

Back Squat (10-8-6-4)

Pendlay Row (5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

MetCon:

Amrap 12 minutes

10 Thrusters 20/15kg,

15 sec i toppen av en armhävning

10 sec Pull-up/chin-up hold