CrossFit Holistic – WOD

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Warm-up

Metcon

Metcon (Time)

Metcon

8-1 Front squats @ 70% av 1 rm front squat

– Efter varje rep 20 Wallballs

Cap 20 min

Vila

2 rounds of:

400 m run

21 KB swings 24/16kg

12 Pull-ups

Cap 12 min

Vila

10 Rounds

3 Clean & jerk 40/30 kg

3 Bar facing burpees

Cap 6 min