CrossFit Holistic – WOD

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Warm-up

Dynamisk rörlighet

Weightlifting

Back Squat (3RM)

Shoulder Press (3RM)

Clean (1RM)

Deadlift (3RM)

Gymnastics

Handstand Push-ups (MAX)

Pull-ups (MAX)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

500m Row (Time)

Max Effort 500m Row

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats