Vecka 9

Monday

4 Sets of:
6 Strict pull-ups or 1-2 Rope climbs

E4MOM 16 min
15 Deadlifts
20-70 Double-unders
10-15 Burpees

 

Tuesday

4-4-4-4-4-4 Overhead or Front squats

5 Rounds for time (cap 8 min)
15 Box jump
15 DB Shoulder to overhead

 

Wednesday

”Cindy”
AMRAP 20 min
5 Pull-ups
10 Box push-ups
15 Air squats

 

Thursday

EMOM 8 min
a) 30 sec KB Front rack hold
b) 3-6 Strict toes to bar

AMRAP 12 min*
10 Ball to shoulder
10 Russian KB swings
10 Sprawls
* E3MOM: 10-15 cal Echo bike

 

Friday

CrossFit Open 23.3
(Scaled or Rx)