CrossFit Holistic – RX+ WOD
Weightlifting
Turkish Get Up (OTM x 15 – 1 Turkish get up each side)
First 5 minutes use a wall ball then use the remaning sets to build a heavy TGU with KB
Overhead Squat (1RM)
Then 50 Reps at 50% of 1RM
Metcon
Metcon (Time)
Complete
Min 0-5 : 100 Wallballs
Min 5-10 : 75 T2B
Min 10-15 : 100 DB Snatch 20/15
Min 15-20 : 75 Pullups
If you can’t complete the reps within the 5 min you just move on to the next section