WOD | Friday 5/10/19 | CrossFit 791 Cashmere

May 09, 2019

KB Flow Practice

 

15 minute EMOM

Flow 1:

1 KB DL

2 KB Row

3 KB Hang Snatch

4 KB Overhead Lunge


*Each arm*


Flow 2:

1 KB DL

2 KB Clean from Floor

3 KB Hang Clean into Lunge

4 KB Kneeling Press


*Each arm*


Flow 3:

1 KB DL

2 KB Clean into Thruster

3 KB Windmills


*Each arm*


 

Open Wod 12.4

12 minute Amrap


Rx

150 WBS 20/14

90 Double Unders

30 Ring Muscle ups


Scaled

12 min Amrap

90 WBS 14/10

60 Double or Single Unders

30 Pull-ups

30 Dips