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