CrossFit Holistic – WOD90

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Warm-up

Weightlifting

Hang clean + Frontsquats

OTM x 6

3 + 3

Vila

OTM x 6

2 + 2

Vila

Every 90s x 4

1 + 1

Metcon

Metcon (AMRAP – Rounds and Reps)

Team om 2

22 min AMRAP

Buy in: 3000m Rodd / 6000m Bike Erg

Sedan AMRAP Resterande:

30 Sync Thrusters 35/25

20 Sync barfacing burpees

10 Barbell komplex

1 Komplex:

3 Hang cleans

3 Frontsquats

3 Shoulder to over head