CrossFit Holistic – RX+ WOD

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Main session

Allt på proggen

Hsw om tid finns

Weightlifting

EMOM 16 Alternate A and B

A: 3 Power cleans

3 Hang power cleans

3 Thrusters

B: 3 Power snatch

3 Hang Power snatch

3 Behind the neck thrusters

50/35kg

Metcon

Metcon (Time)

Team 2

For time:

40-40-40-40

DB Benchpress 2×30/20

6-6-6-6

Ropeclimbs

–Rest 3 —

6 Rounds

8 Deadlifts 140/100

8 Sync barfacing burpees

16 Sync Toes to bar

–Rest 3–

3000m Row

E2M 10 Sync KB Swings 28/20

Optional Pieces

Gymnastics

Metcon (Time)

For time:

100m Handstand walk

12 min Cap