WOD | Monday 10/12/20 | CrossFit 791 Cashmere

October 11, 2020

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