CrossFit Holistic – RX+ WOD
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