CrossFit Holistic – WOD

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Warm-up

Metcon 1

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 DB Snatch 22,5/15

10 DB Hang clean and jerk

10 Burpees over the DB

Metcon 2

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

20/15 Cal Row

12 KB Hang snatch /6 arm 20/12

Metcon 3

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

30 Wallballs

15/12 Cal Assaultbike