WOD | Wednesday 1/2/19 | CrossFit 791 Cashmere

January 01, 2019

10 minutes to warmup the barbell and gymnastic movements of the EMOM


 

15 minute EMOM

Min 0- 15 UB DL @ 50% of max


Min 1- Max Kipping Handstand Pushups in 45 seconds


Min 2- Rest


Min 3- 10 UB Hang Squat Clean @60% of max


Min 4- Max Kipping Chest to Bar Pull-ups in 45 seconds


Min 5- Rest


Min 6,8,10,12,14- 40 seconds of dumbbell step ups 40/25 @24/20


Min 7,9,11,13- 30 seconds of ttb


 

Rest

 

10 min EMOM

Even: 20 second L Sit or 40 second tuck hold

Odd: 40 second goblet squat hold @ parallel 35/26