CrossFit Holistic – WOD90

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Warm-up

Weightlifting

20 min OTM

1 Cluster + 2 Thrusters + 3 Backsquats

Metcon

Metcon (Time)

12 Days of Christmas

1. Deadlift 110/75

2. Barfacing burpees

3. Thrusters 40/30

4. Backsquats 40/30

5. Pushups

6. Cal Row (först till kvarn, vänta in om det är fullt!)

7. Hang power clean 40/30

8. Shoulder to over head 40/30

9. Pullups

10. KB Swings 24/16

11. T2B

12. 120 Du/ Singelunders

Timecap 45 min
Man gör alltså.

1

2+1

3+2+1

4+3+2+1

Osv..