CrossFit Holistic – Silverbacks

Warm-up

Weightlifting

Deadlift (4×8)

Shoulder Press (4×8)

Back Squat (4×8)

Metcon

Metcon (Time)

Team om 2:

10-20-30-20-10

Thrusters 40/30

Push ups

Box jumps

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Metcon (Time)

Team om 4 (2 jobbar, 2 vilar):

Cash in: 2000 m rodd (1 ror, 3 står KB overhead)

200 spiltjumps

20 wallwalks

100 deadlift 80/50

50 pistols

100 burpees