CrossFit Holistic – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

30 Wallballs

30 Sumo Deadlift Highpulls 40/30

30 Box jumps

30 Pushpress 40/30

30 KB Swings 24/16

Metcon 2

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP (for quality)

10 Barbell rows 40/30

10 Biceps curls

20 Airsquats