WOD | Friday 8/21/20 | CrossFit 791 Cashmere

August 20, 2020

5-20 (Conditioning)

15 minute EMOM 

Min 0-

50 seconds of Rowing

Min 1-

50 second time period:

10 Cossack Squats into Cyclist Squats on 45/35 plate

Min 2-

50 seconds of AD


(@Home- Substitute 200m Run for both the Rowing and AD and find an object to elevate your heels for the cyclist squat)


20-23 (Rest)

In

23-35 (Squat Test)

7 minutes to find a HS Back Squat


2 minutes to lower to 50% of today’s HS


3 minute Amrap

Max Rep Back Squat @50% of today HS


(@Home- Complete 3 sets of 10 Goblet Squat @ 530 Tempo and then complete the 3 minute Amrap of Air Squats)