WOD | Monday 10/12/20 | CrossFit 791 Cashmere
0-5 (Warm-up)
2 minute AD/Row/Run/Jump Rope
30 seconds of Scap Pull-ups
15 Beat Swings
10 Linked TTB/KR
20 RKBS
Shoulder/Hip Prehab
5-10 (Strength)
Find a heavy dumbbell snatch on each arm (same weight for each arm)
10-15 (Metcon)
For time:
40 alternating dumbbell snatches 40/25
30 slam balls
20 alternating dumbbell snatches 40/25
*5 minute cap*
15-20 (Rest)
20-35 (Conditioning)
15 minute Amrap
400m Run
30 RKBS 53/35
15 Burpee Pull-ups
35-45 (Cleaning + Cooldown)
1 minute each side of:
Lizard
Thread the Needle
SL FF