CrossFit Holistic – WOD90

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Warm-up

Weightlifting

OTM X20

Komplex:

1 Power Clean

2 Hang Squat cleans

3 Shoulder to over head

Rx 45/30

Rx+ 70/50

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

2,4,6,8,10…

KB Swings 24/16

Airsquats

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 Gobletsquats 24/16

20 m Walking lunge 1 Kb Frontrack

20 Pushups