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

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