CrossFit Holistic – WOD

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Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP x 3

A: AMRAP

3,6,9,12,15…

Wallwalks

30,60,90,120..

DU / Singelunders

B: AMRAP

2,4,6,8,10..

Cal Standing Bike Erg

Clean and jerks 50/35

C: AMRAP

20 DB Benchpress 2 x DB

10 Pullups / Ringrows

Rx + 5 Bar MU