CrossFit Holistic – WOD

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Warm-up

Metcon (No Measure)

2 Varv For Quality:

1 min Bike

20 Banded Sidesteps / Sida

10 Empty barbell back squats

Weightlifting

Back Squat (6 x 6 med 4s ner 2 s paus och snabbt upp)

Metcon

Metcon (AMRAP – Rounds and Reps)

40s ON : 20s OFF x 10

AMRAP

12 DB Hang clean and jerk 1 x DB

12 DB Box step ups 1 x DB

12 Pullups / Ring rows

Rx + : 12 Chest to bar pullups / 6 Bar Mu