CrossFit Holistic – RX+ WOD

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Main session

Lyftning + Metcon

Lets go!

Weightlifting

Muscle Clean (Build to a heavy 3 Tng )

Power clean + Hang power clean (1+2 E2M x8)

Build to a heavy set during the 8 sets

Metcon

Metcon (Time)

Team 2

For time:

30/23 Cal Ski

20-18-16-12-10-8-6

Devilspress 2×20/15

Rest 4 min

30/23 Cal Row

20-18-16-12-10-8-6

Sync Pullups

Rest 4 min

20 Power snatch 34/25

20-18-16-12-10-8-6

Sync Toes to bar

Optional Pieces

Running

Metcon (Distance)

30 min Run For distance

80-90%

Core work

Metcon (No Measure)

4 Rounds

30s Bot ring dip hold

30 Russian Twist

4-10 GHD Glute ham raises

—Rest 1—
For Quality