CrossFit Holistic – WOD

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Warm-up

Metcon (No Measure)

2 Varv For Quaity:

6 KB Windmill / Sida

3 Turkish GU / Sida

12 Banded Face Pulls

12 Empty barbell push jerks

Weightlifting

Push Jerk (6 x 6 med 2s paus i catch positionen)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min

10 Deadlifts

10 Frontsquats

10 Shoulder to over head

OTM inc 0:00 3 Barfacing burpees

Rx 40/30

Rx+ 50/35