WOD /FRIDAY 9/18/20 | CrossFit 791 Cashmere

WOD /FRIDAY 9/18/20 | CrossFit 791 Cashmere

September 17, 2020

Friday September 18


0-5 (Warm-up)

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

10 Burpee Broad Jumps

10 PVC OHS

10 PVC Scarecrow Snatches

10 PVC Snatch Sotts Press

Shoulder/Hip Prehab


5-15 (Intervals)

10 minute EMOM

15 Second Sprint on AD or Row


*Score is total Calories*


(@Home- Substitute Running)


15-23 (Rest/Set-up)


23-35 (Strength Complex)

12 minutes to complete 3 heavy sets of the complex:

1 Power Snatch + 2 Hang Squat Snatch + 3 OHS


(@Home- Complete 1 set of this complex with a broomstick every minute for 10 minutes)


35-45 (Cleaning & Cooldown)

1 minute each side of:

Saddle Archer

Lizard

Thread the Needle