Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
AMRAP 7
7 Burpees bar touche
10m bear crawl
10 Clamshell per side
20s star plank per side
Then
40m walking lunges
Metcon (No Measure)
EMOM 12
0-1: 6 BB front rack reverse lunges per side + 6 Push Presses
1-2: Weighted plank (45/25) x45s
2-3: 6-8 Strict unbroken chin ups
Metcon (Time)
6 Rounds
8 Box jumps / step ups
8 SA DB Snatches (45/25)
8 No jump burpees
8 SA DB Snatches (other arm)
Every 3:00 starting at 0:00 row/ski 200m
TC15
