WOD | SATURDAY 9/5/20 | CrossFit 791 Cashmere

WOD | SATURDAY 9/5/20 | CrossFit 791 Cashmere

September 04, 2020

Saturday September 5


0-10 (Warm-up)

3 minute Row/AD or 600m Run

10 Burpees

10 Lateral Box Jumps

1 minute Wall Sit

15 WBS

Shoulder/Hip Prehab


10-17 (Speed Interval)

Every 90 seconds for 5 sets (0,1:30,3,4:30,6)

10 Lateral Burpees over the bar (AFAP)


*Score is time for each round*


(@Home- Jump over your DB or KB)


17-20 (Rest)


20-35 (Strength)

8 minutes to find a HS Front Squat


Then..


For time:

25 Front Squats @50% of today HS FS

25 Back Squats @50% of today HS FS


*5 minute Cap*


(@Home- 1) Accumulate 30 Tempo Goblet Squats @530 2) For time: 60 Goblet Squats)


35-43 (Rest/Clean-up)


43-50 (Conditioning)

7 minute Amrap

200m Run

Max UB WBS 20/14


*Score is total WBS*


(@Home- For time: 400m Run 100 Air Squats *7 minute cap*)


50-60 (Cleaning + Cooldown)

2 minutes each side of:

Dragon

Pigeon