CrossFit Holistic – Silverbacks

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Weightlifting

Bear Complex (1RM)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (Time)

Team om 2

For Time

100 Power Cleans

80 Wallballs

60 Shoulder to over head

40 Frontsquats

20 Thrusters

10 Sync Burpees

RX 40/30

RX+ 55/35

Metcon (Time)

3 rounds ”sprint”

150 m rodd

10 cal assaultbike

200 m run alt 40 DU/120 SU

Vila minst 3 min mellan varv