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CrossFit Holistic – Silverbacks

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Warm-up

Metcon

Metcon (Time)

Event 5:1

For Time (8 min Cap)

27 -21 – 15 – 9 (men start at 27, women start at 21)

Pull-ups

Power Cleans 50/35

If team doesnt finish work out the score is 8 minutes and the tiebreak is total number of reps

Event 5:2 starts at minute 8.

For Time (6 min Cap)

27-21-15-9

Sync Goblet Squats 28/24 for male and 20/16 for female

Box Jumps over 61/51 (split as you want)

Teams are given two kettlebells of two different weights. Teams choose who does the squats with each kettlebell. It is ok to switch KBs between team mates during the workout.

Metcon (Time)

Event 6:1

Row 1500 m, switch as you want.

Event 6:2 starts as soon as row is done.

3 Rounds:

18 x T2B

9 x Clusters – round 1 @40/30, round 2 @50/35, round 3 @60/40

Cash out: 30 Squat Snatch 40/30

Split between team mates as you wish

Score for 6:2 is totalt for 6:1 + 6:2

Time Cap for 6:1+6:2 is 20 min