CrossFit Holistic – WOD90

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Warm-up

Weightlifting

Clean pull + Squat clean + Hang Squat clean (Intervaller )

Ev 45s x 6

1 Clean Pull + 1 Squat clean + 1 Hang squat clean

Vila 2

OTM x 6

1 Squat clean + 1 Hang squat clean

Vila 2

Ev 90s x 3

1 Hang squat clean

Metcon

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP x 6

Vila 1 min mellan

A: Buy in 20/15 Cal maskin

AMRAP

6 Wallaballs

6 Squat cleans 40/30

B: Buy in 15 Burpees to target

AMRAP

6 Shoulder to over head

20 DU / Singelunders

C: Buy in 20 Thrusters

AMRAP

6 Backsquats

3 Burpees over the bar

3 Power cleans