CrossFit Holistic – WOD

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Warm-up

Metcon (No Measure)

(Tom skivstång)

10 Muscle cleans

10 Pushpressar

Vila 30s

x2

Vila 1 min

10 Power cleans

10 Pushjerks

Vila 30s

x2

Vila 1 min

10 Squat cleans

10 Split jerks

Vila 30s

x2

Weightlifting

Power Clean + Frontsquats (OTM )

5 min OTM

3 Power cleans + 3 FRontsquats

Vila 2 min

E90s x5

2 Power cleans + 2 FRontsquats

Metcon

Metcon (Weight)

10 min Window

60 Barfacing burpees

Remaining time left

Find 1RM in komplex 1 Power clean + 1 Frontsquat