CrossFit Holistic – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

4×8 min AMRAP

1. 20 Box step ups 22,5/15 (1 DB)

15 One arm Thrusters

10 Burpees over the DB

2. Max Cal Row

3. 30 Abmat sit-ups

20 Singel Leg V-Ups

20 Russian Twist med KB

4. 21 Deadlifts 70/50

15 Ringrows

9 Handstand Pushups / Handrelease pushups