CrossFit Holistic – WOD

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Warm-up

Metcon

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Metcon (AMRAP – Reps)

3 min ON: 1 min OFF x 8

Alternate between 1, 2, 3 & 4.

1. 20 Cal Bike-erg

Remaining time: DB Hang snatch 22.5/15 kg

2. 20 Burpee box jumps

Remaining time: Max reps wallballs

3. 20 Cal Row

Remaining time: Max Dual DB box step overs 2 x 22.5/15 kg

4. 20 Cal Ski-erg

Remaining time: Max 5 Deadlifts + 5 swings + 5 Frontsquats

2 x KB