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

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