CrossFit Holistic – WOD90

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Warm-up

Metcon (No Measure)

On the minute x 9

50/10

1. Bike

2. 10 Frontsquats + AMRAP Hopprep

3. 10 Clusters + AMRAP Burpees
Jobbar med tom skivstång

Weightlifting

Cluster (Intervaller)

Squat clean thruster
Every 30s x 6

3 Clusters

Vila 1 min

Every 45 x 6

3 Clusters

Vila 1 min

On the minute x 6

3 Clusters

Alla clusters görs Tng

Metcon

Metcon (Calories)

AMRAP 15 min

Buy in :

10-1:

Hang squat clean 35/25

Sumo Deadlift Highpulls

Burpees

Sedan AMRAP Cal Maskin

Vila 5 min

For time:

40 Hang power cleans

40 Shoulder to over head

40 Cal maskin