CrossFit Holistic – Silverbacks

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Warm-up

Weightlifting

Back Squat

3×5 reps @ 70% of 1-RM

2×3 reps @ 85%

(ca30min)

Metcon

Två Metcon med x min vila mellan. I team om två.

Metcon (Time)

Team metcon 1 (for time)

100 DB snatch 20kg/15kg

50 Pullups

100 Box jump over

VILA

Metcon (Time)

Team metcon 2 (for time)

27-21-15-9 stege ner och upp igen

Ner= Push press 40kg/30kg + Ring row

Upp= Clean 60kg/40kg + T2B

Cash out 50cal Assbike