WOD | SATURDAY 8/1/20 | CrossFit 791 Cashmere

WOD | SATURDAY 8/1/20 | CrossFit 791 Cashmere

July 31, 2020

Saturday August 1


0-10 (Group Warm-up)

3 minute of Row/AD/ 600m Run

1 minute of jump rope

30 second active hang

15 Beat Swings

15 KB DL

10 AKBS

10 Burpees

Shoulder/Hip Prehab 


10-30 (Metcon)

For time:

1➡️15

Burpees

15➡️1

AKBS 53/35


*20 minute cap*


(Start with 1 Burpee and 15 AKBS then 2 Burpees and 14 AKBS and so forth till you get to 15 Burpees and 1 AKBS)


(@Home- If you don’t have a KB sub AKBS for Alt DB Snatches)


30-35 (Rest/Set-up)


35-50 (Intervals)

3 minute Amrap

15 WBS 20/14

10 Medicine Ball Sit Ups


Rest 3 minutes


3 minute Amrap

5 Hang Power Snatches 75/55

5 OHS 75/55


Rest 3 minutes


3 minute Amrap

100m Run

20 Shoulder Taps

10 TTB


(@Home- 1. 20 Air Squats and 10 Weighted Sit ups 2. 10 Alt Snatches and 10 Broomstick OHS 3. Sub V ups for TTB)


50-60 (Cleaning & Cooldown)

3 minutes each side of:

Couch Stretch