Vecka 4 - CrossFit Vanheim

4-4-4-4 Deadlifts

”Bradshaw”
10 RFT (cap 15 min)
3 Handstand push-ups
6 Deadlifts
12 Jumping pull-ups
24 Double-unders

EMOM 24 min
a) 40 sec Row for meters
b) 30 sec Up and down plank/Handstand marching
c) 40 sec Echo bike for calories
d) 30 sec Hanging leg raises

AMQRAP 10 min
2 Cleans

5 Rounds for time (Cap 10 min)
16 DB Clean and jerk
8 Burpee box over

3-3-2-2-1-1 Back squats

AMRAP 7 min
20 Wall balls
20 Sit-ups

AMQRAP 12 min
Max push-ups/dips
4 Ball to shoulder

AMRAP 3 min
6 Box jumps
10 DB Shoulder to overhead

Rest 1 min

AMRAP 3 min
6 DB Shoulder to overhead
10 Box jumps