Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
EMOM 9
0-1: 15/11 cal row
1-2: 8 SLhip thrust per side
2-3: 6 SA DB Strict Press [2011] per side
Metcon (Weight)
2 sets
10 SL kick back per side
20m zombie walk
Then
3 sets
8 Bulgarian split squat per side
12 BB Hip thrust
Metcon (Time)
3 sets
600m row
15 Front squat (115/75)(155/105)
15 T2B/25 K2C
TC 16
