CrossFit Holistic – WOD

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Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Team om 2

20 min AMRAP

Vartannat varv:

6 Varv

10 Pullups / Ringrows

20 DU /Singelunders

10 Thrusters 40/30

Sedan:

Vartannat varv:

4 Varv

6 Chest to bar pullups / Pullups / Rinrows

15 DU / Singelunders

6 Thrusters 45/35

Sedan:

Vartannat varv:

2 Varv

2 Bar MU / Chest to bar pullups / Pullups / Rinrows

10 DU / Singelunders

2 Thrusters 50/35

Sedan:

AMRAP Cal Maskin

Metcon 2

Metcon (AMRAP – Rounds and Reps)

Team om 2

12 min AMRAP

40 Cal Maskin

40 2KB Box step overs

40 2KB Shoulder to over head