CrossFit Holistic – WOD

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Warm-up

Weightlifting

One leg KB deadlifts (5×5 / ben )

Good Mornings (3×15 (lättare vikt och sakta kontrollerat))

Metcon

Arnie (Time)

For Time:

With a single 2 pood kettlebell:

21 Turkish get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings

21 Turkish get-ups, Left arm
In honor of Los Angeles County Fire Fighter Specialist Arnaldo ”Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009
To learn more about Arnie click here