WOD | Saturday 6/20/20 | CrossFit 791 Cashmere

WOD | Saturday 6/20/20 | CrossFit 791 Cashmere

June 19, 2020

Saturday June 20

0-10 (Warm-up as a class)

Row/AD/Run for 3 minutes

3 min squat hold

30 second hang

10 scap pull ups 

5 strict pull ups

Shoulder/Hip Prehab


10-25 (Strength)

Every 2 minutes for 10 minutes (5 sets)


3 Front Squats @70-80% of Max


(5 minutes to work to starting weight)


(@Home- Complete 5 sets of 10: 1 ¼ Goblet Squats)


25-30 (Set-up/Clean-up)


30-45 (Metcon)

15 Minute Amrap

500m Row

30 SA Thrusters 35/20

10 Pullups 

*optional: rest 2 minutes between rounds*


(@Home- Sub 400m for Row & Pullup Sub will be AKBS or ALT DB Snatches)


45-60 (Cooldown & Clean-up)

RomWod