CrossFit Holistic – WOD90
Main session
Metcon (Time)
At 0.00
10 rounds
30 DU / singelunders
6 DB hang clean & jerk 22,5/15 kg
3 Devilspress one arm
RX+ 35/25
Cap: 12 min
At 15.00
5 rounds
20 DB stoh 2×20/15 kg
10 burpee Box step over
Cap: 17 min
At 40.00
3 rounds
20/16 cal row
20 kb swing 24/16
20 burpees to plate
No Cap
Optional Pieces
Metcon
Metcon (Time)
For time: (still keep Quality reps)
21-15-9
Benchpress 70/50
Strict Pullups
Rest 3 min
15-12-9
Benchpress 80/55
Strict Pullups + 10/7 kg
Rest 3 min
12-9-6
Benchpress 90/65
Strict Pullups + 20/14 kg
Timecap 60 min