CrossFit Holistic – WOD90

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Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

4 x 10 min AMRAPS

A: For time:

4000/3700m Bike Erg

B: AMRAP

10 D-Ball to block

15 Wallballs

10 Toes to bar / Knee raises

C: AMRAP

5 Hang clean and jerk 35/25

10 Alt backstep lunges

30 DU / Singelunders

D: AMRAP

Buy in:

30/25 Cal Echo Bike

30/25 Cal Skierg

Sedan AMRAP :

4 Thrusters

2 bar facing Burpees