CrossFit Holistic – WOD

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Session 1

Weightlifting

E90s x10

2 Power snatch

2 Squat snatch

2 Over head squats

– add weight each set. Set should be Unbroken

Metcon

Metcon (Time)

Team 2

For time:

50 Sync T2b

100 Sync Wallballs

25 Sync T2b

50 Sync Box jumps over

Rest 10

For time:

10,8,6,4,2

Sync Thrusters

2 Ropeclimbs after each set

Weights for thrusters:

M: 40,50,60,70,80kg

W: 30,35,40,50,55kg