CrossFit Holistic – RX+ WOD

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Main session

Metcon 1

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

2,4,6,8,10…

Squat snatch 50/35

Bar MU

Metcon 2

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

2,4,6,8,10..

Alternating pistolsquats

GHD Situps

Weightlifting

Bench Press (5×15 at 50%)

Superset with:

10 Chin ups

Accessory

Gymnastics

OTM 5

20s Top ring hold

Rest 1

OTM 5

20s Bot ring dip hold

Rest 1

OTM 5

10-15m Handstand walk