Cindy TEST
AMRAP 20

5 Pull-Ups
10 Push-Ups
15 Air Squats

E3MOM 15

Change movements every 3 min

A) 21/17 Cal Row + 10 Rower over burpees

B) 20 Deadlift + 10 Power clean 50/35

C) 20 Wallball + 10 Strict Hanging Knee Raise down to midline

10 Rounds for Time
10 DB Push Press @50/35lbs (KB option 20kg/12kg)
10 Toes to Bar

• 15:00 Time Cap

Wod
4 Rounds for qualily
12 Plate lunge
12 Russian twist
30 Double unders

2 min on, 2 min off x 10
Alternating A & B (5 sets each)

A.)
12 box jump overs
12/10 Ski erg calories
max reps Push-ups

L2: Kipping HSPU

B.)
12 WB shots
12 DL 100/70kg
Max reps t2b

-score is both gymnastics movements together.

20 min AMRAP
5 box hspu
10 pistols to target / box step ups
15 ring row

Front squats
3x60%
3x70%
3x8x75%

AMRAP 12

100 SDLHP 40/25kg
remaining time
Pinch Grip plate Carry 2x20kg/2x15kg

(10 m = 1 Rep.)

10 mins Emom
5-15 reps each min
Kip swings as scaled

Try to be consistent! Reps the same for each min
If last week was all over the place then find a median number.

Add one rep from last week if you were consistent

8:00 Basic Endurance CrossFit
9:00 Mobility, Over head position
12:00 Core
16:00 Technique, Snatch
17:00 Basic Endurance CrossFit
18:00 Mobility, Over head position
19:00 Technique, Snatch