CrossFit Holistic – Silverbacks

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Warm-up

Egen uppvärmning

Weightlifting

Split Jerk (3-3-3)

Back Squat (10-10-10-10)

Deadlift (15-15-15-15)

Bench Press (3-3-3-3)

On the minute

Overhead Squat (6-6-6-6-6-6)

Metcon

Metcon (AMRAP – Reps)

3×5 min (2 min vila mellan set)

5 min AMRAP:Cindy

5 pull up

10 push up

15 air squat

Vila 2 min

5 min AMRAP

10 goblet squat 24/16

15 kb sving 24/16

Rx+ 32/24

2 min vila

5 min AMRAP

Thrusters 35/25

Rx+ 45/30

Metcon (Time)

TÄVLING! ?

I team om 3

En jobbar, två står i DL hold (fram till DL, då jobbar bara en)

For time:

2000 m rodd

150 WB 10/6

100 DL 60/40 (RX+ 80/55)