CrossFit Holistic – WOD

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Warm-up

Weightlifting

Back Squat (EMOM)

EMOM 6 min

8 Backsquats

Vila 2 min

EMOM 6 min

4 Backsquats

Vila 2

EMOM 6 min

2 Backsquats

Metcon

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP X3

Vila 1 min

Buy in:

10 Double KB Thrusters 2×20/12

Then AMRAP:

8 Box step overs 2 KB

8 Double KB Swings