WOD /SATURDAY 9/19/20 | CrossFit 791 Cashmere

WOD /SATURDAY 9/19/20 | CrossFit 791 Cashmere

September 18, 2020


Saturday September 19


0-10 (Warm-up)

3 minutes of Row/AD/400m Run or Jump Rope

2 minute squat hold

20 alt rkbs 

10 goblet squats

30 second HS Hold

5 HSPU

10 Pull-ups

10 Dips

Shoulder/Hip Prehab


10-20 (Strength)

Work up to a heavy single Squat Clean


(@Home- 5 minutes of Broomstick Squat Clean Practice then… 5 minute EMOM 15 Air Squats AFAP (as fast as possible)


20-25 (Set-up)


25-50 (Metcon)

25 minute Amrap

750/675m Row

100 Double Unders

20 HSPU

15 Hang Squat Cleans @50% of today’s HS

10 BMU


(@Home- 25 minute Amrap 800m Run 100 DU (150 SU) 30 SA Push Press 20 Goblet Squats 10 Bent Over Row 10 Dips)


50-60 (Cleaning & Cooldown)

2 minutes of:

Child’s Pose

Puppy Dog

Pigeon (each side)