WOD THURSDAY 9/24/20 | CrossFit 791 Cashmere

WOD THURSDAY 9/24/20 | CrossFit 791 Cashmere

September 23, 2020

Thursday September 24


0-5 (Warm-up)

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

20 DBall Cleans 

10 Slam Balls

10 Burpees

20 Alt SA DB Snatches

Shoulder/Hip Prehab


5-15 (Metcon)

Split Tabatas:

Slalom Mountain Climbers

Alternating SA DB Snatches 50/35


Rest 2 minutes


Sit Throughs

RKBS AHAP


(@Home- Same :) )


15-20 (Rest)


20-35 (Strength)

15 minutes to complete:

5 sets of max Bench Press @60% of Max 

Immediately into a max set of Pull-ups


*Score is reps of both bench and pull-ups each set*


(@Home- 5 sets of max push-ups into 30 RKBS- rest as needed between sets)


35-45 (Cleaning & Cooldown)

1 minute of:

Double Thread the Needle (ea side)

Puppy Dog

Downward Dog