WOD | Monday 5/3/21 | CrossFit 791 Cashmere

May 02, 2021

0-8) Warm-up

3 minutes of Row/AD/Run/JR

S/H Prehab

10 KB DL

10 Alt RKBS

1 minute squat hold

10 WBS

5 Burpee Pull-ups


(8-15) Goal Pursuit 


(15-20) Conditioning

5 minute Amrap

5 Pull-ups

10 Alt SA RKBS 53/35

15 WBS 20/14


(20-25) Rest


(25-45) Strength

Complete 3x3 Segmented Clean Pull (pause for one second at shin and above the knee- reset after each rep) @100+% of max

Complete 5x2 Squat Clean @85+% of max (reset after each rep)


(45-49) Clean-up


(49-50) Sprint

For time:

200m Sprint


(50-60) Cooldown

1 minute of:

Lizard

Seated Straddle

Pigeon