WOD | Friday 5/3/19 | CrossFit 791 Cashmere

May 02, 2019

12 min EMOM for quality not for speed

 

Min 0- 10 Cossack Squats (use load if proficient ie double kb front rack)

Min 1- 8 Double KB Single Leg RDL (each side)

Min 2- 30 second Crab Hold Rock (Table Top Hold)

Min 3- 8 Side Plank Reach Throughs each side

 

6 min Amrap

20 Alternating Dumbbell Snatches 65/40

30 SA Hang Clean and Jerk 65/40 (15 each side)

40 Double Unders

 

Rest 4 minutes

 

8 min Amrap

Run 200m

30 WBS

Row 250m 30 DBall Cleans