Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
EMOM6
0-1: Banded hollow hold x20s +6-8 getups
1-2: DB hang power cleans x35s
Then
2 sets
10 Box jumps + 6-8 pushups
15 Spread
Metcon (AMRAP – Rounds and Reps)
For time
* Break up as you needed
50 Burpees bar touches
50 Pullups
50 Hip snatches
TC 12
When the running clock reaches 14:00
AMRAP 7
30DU/ 90 skips
16 Offset OH Stickman Situps
