CrossFit Holistic – WOD90

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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)

1 min ON : 30s OFF x 16

AMRAP

18 DB Hang clean and jerk 1 x DB

1 Ropeblimb

18 DB Box step ups 1 x DB

2 Wallwalks

18 Pullups / Ring rows

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