CrossFit Holistic – WOD

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Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

3 Clean and jerks 50/35

3 Barfacing burpees

–Vila 3 min–

AMRAP 10

3 Thrusters 50/35

3 Backsquats

6 Box jumps

–Vila 3 min–

AMRAP 10

12 Deadlifts 50/35

9 Hang power cleans

6 Shoulder to over head

9 Pullups / Ringrows

12 Toes to bar / knee raises