CrossFit Holistic – Silverbacks

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Warm-up

Styrka

Deadlift (20-10-10)

Alt

Backsquat

Bench press

Metcon

Metcon (Time)

TO2

6 Rounds DT

12 Deadlifts 50/35

9 Hang power cleans

6 Shoulder to over head

Then

4 Rounds

50 KB Swings 24/16

50 Gobletsquats

Then

2 Rounds

25 Wallballs

25 Ringrows (Rx är också ring rows)