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CrossFit Holistic – WOD90

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Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

4min on 2 min off

Team of 2

1. Prowler push

2. Sled pulls

3. Tireflips

4. 800m run AMRAP Burpees

5. AMRAP

Cindy

5 pullups

10 pushups

15 Airsquats

6. Farmers carry

7. Frontrack carry

Metcon

Metcon (Time)

For Time

21-15-9

Deadlifts 85/50

Burpees over the bar

Metcon (Time)

For Time

50-40-30-20-10

DU / singelunders

20-20-20-20-20

Box jumps over