Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

EMOM 9

0-1: 20 Ukrainian twist + 5 WB squat clean

1-2: 10 sotts press

2-3: 6 banded RDL [3011] +10m bear crawl

Metcon (Weight)

E2MOM 8

2 TnG power snatches + 1 snatch + 2 OH squats

* hold your receiving/catching position 2s for each power snatch

3 Jump down jump

Vibranium (3 Rounds for reps)

AMRAP 4

5 HSPU/ 8 Pikes

7 Thrusters (95/65)

9 DU/27 skips

Rest 3min

AMRAP 6

Bear complex (155/105)

* each bear complex =1 rep

Rest 3min

AMRAP 4

5 Bar facing burpees

5 Deadlifts (185/125)

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