CrossFit Holistic – WOD

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Metcon 1

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

13 Hang Power cleans 40/30

13 Shoulder to over head

13 Backsquats

31 DU / Singel unders

Rx+ 50/35

Metcon 2

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

500/400m Rodd

13 Burpees over the rower

13 T2B / Knees to elbows