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CrossFit Holistic – Silverbacks

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Warm-up

Weightlifting

Back Squat (5×5)

Deadlift (5×5)

Bench Press (5×5)

On the minute

Thruster (5*5)

Overhead Squat (5*5)

Metcon

Metcon (Time)

I par

1000 m rodd

100 wb

100 deadlift 80/60

100 frontsquat 60/50

100 s2oh 40/30

100 pushups

100 cal assaultbike