WOD | Friday 4/30/21 | CrossFit 791 Cashmere

April 29, 2021

0-8) Warm-up

3 minutes of Row/AD/Run/JR

S/H Prehab

30 seconds of scap pull-ups 

20 Alt Dumbbell Snatches

10 PVC OHS

5 Snatch Sotts Press

5 Scarecrow Snatches


(8-15) Goal Pursuit 


(15-27) Strength

Find a heavy triple TnG Snatch


(27-30) Set-up 


(30-34) Benchmark

“Isabel”

For time:

30 Snatches @50% of today’s triple


*4 minute cap*


(34-38) Rest


(38-50) Testing

12 minutes to find the following:

Max Support Hold (Ring or Box)

Max Set of Pull-ups

Max L Sit Hold (scale to knees above parallel)

Max Set of Dips


(50-60) Cooldown 

1 minute of:

Puppy Dog

Thread the Needle

Prayer Stretch