WOD | FRIDAY 9/11/20 | CrossFit 791 Cashmere

WOD | FRIDAY 9/11/20 | CrossFit 791 Cashmere

September 10, 2020

Friday September 11


0-5 (Warm-up)

2 minutes of Row/AD/400m Run or Jump Rope

10 Burpees

10 Pass Throughs

10 OHS

10 Snatch Sotts Press

Shoulder/Hip Prehab


5-15 (Conditioning)

For time:

1 mile Run/ 2000/1800m Row or 144/120 Cal AD (Athletes Choice)


(@Home- Run :) Compare to your previous mile run)


15-20 (Rest)


20-30 (Strength)

Complete 3 sets of 3 Snatch Balance


(@Home- Accumulate 40 Snatch Balance with a broomstick)


30-32 (Set-up)


32-35 (Squat Conditioning)

For time:

50 OHS 75/55


*3 minute Cap*


(@Home- Instead of for time it will be a 3 minute Amrap- Use a broomstick for OHS)


35-45 (Cleaning & Cooldown)

3 minutes each side of:

Couch Stretch