CrossFit Holistic – WOD

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Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min x3

Vila 3

1. 20 Cal Row

10 Deadlifts 70/50

10 Barfacing burpees

2. 7 Pullups / ringrows

21 Wallballs

3. 5 Power cleans 50/35

5 Front squats

5 Shoulder to over head