CrossFit Holistic – WOD90

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Warm-up

Tall clean (5×5)

Weightlifting

Power clean + Below the knee hang squat clean (2+2 Ev90s x20)

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Metcon

Metcon (AMRAP – Rounds and Reps)

13 AMRAP

21 Air Squat jump over bar

1 round DT

15 Air Squat jump over bar

1 round DT

9 Air Squat jump over bar

1 round DT

21 Burpees over bar

1 round DT

15 Burpees over bar

1 round DT

9 Burpees over bar

1 round DT

Rx 50/35

Rx+ 70/50

DT

12 Deadlifts

9 hang Power cleans

6 Shoulder to over head