CrossFit Holistic – WOD90

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Warm-up

Jefferson curls (3×10)

Weightlifting

Sumo Deadlift (5×8)

Metcon

Metcon (AMRAP – Reps)

7 min AMRAP

4 Barfacing burpees

6 Sumo Deadlift Highpulls 40/30

8 KB Swings 28/20

Metcon 2

Metcon (AMRAP – Rounds)

7 min AMRAP

3 Power cleans 50/35

3 Front squats

3 Shoulder to overhead

30 Double unders/single unders

Metcon 3

Metcon (AMRAP – Rounds)

7 min AMRAP

20 Wallballs

10 Burpees to target

10 Toes to bar/knees to elbow