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)
