CrossFit Holistic – WOD90

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Warm-up

Weightlifting

Shoulder Press (2RM)

@90% 6×2

Metcon

Metcon (Time)

3 Rounds FT:

100 DU/singelunders

20 Shoulder to over head 40/30

20 KB Swings 24/16

Metcon (Time)

3 Rounds FT:

50 DU/singelunders

7 Clean and jerks 40/30

7 KB Thrusters 24/16

On the minute

20 min 40/20 s

1. Max Power cleans 40/30

2. Assaultbike

3. Max DB Snatch

4. Row

5. Vila