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

January 07, 2020

Sprint Row Test:

0-1 20/18 calorie checkpoint

1-2 40/36 calorie checkpoint

2-3 60/54 calorie checkpoint

3-4 80/72 calorie checkpoint

4-5 100/90 calorie checkpoint

5-6 130/117 calorie checkpoint

6-7 160/144 calorie checkpoint

7-8 200/180 calorie checkpoint


*8 minutes is the longest possible time*


**As long as you meet the checkpoints you keep going- if you get there early use that as a buffer**

 

Work up to a heavy Squat Clean

 

6 minute EMOM

5 Hang Squat Cleans @60% of today’s heavy