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CrossFit Holistic – Silverbacks

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Warm-up

Weightlifting

KB Deadlift + Farmerswalk (6 DL +10m farmers x2 = 1 set x4)

Back Squat (6-6-6-6)

Split Jerk (6-6-6-6)

Bench Press (6-6-6-6)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP x3, vila 3 min mellan

20 DU/singelunders

15 Boxjumps

10 Hangpower cleans 40/30

RX+ 60/40

Metcon (Time)

AFAP

Utförs i par:

Buy in:

100 cal Assault Bike

100 KB-svingar 24/16

90 Abmat situps

80 Deadlift 100/70

70 TTB

60 Power clean 60/40

50 Pullups

40 Front Squat 60/40

30 Dumbell squat snatch 25/15

20 HSPU

10 Clusters 60/40

Cash out:

100 cal Row