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

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