Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

AMRAP 7

5 getups

7 box overs

9 ring rows [2011]

11 Ukrainian swings

Metcon (Weight)

5RM bench press [21X1]

Respect the tempo

Then

E3MOM 12

8 FFE split squat per side

8 Split squat goblet good morning per side

12 Loaded frog pumps

Charlie bit my finger (AMRAP – Rounds and Reps)

5 rounds

15-10-5

Alt DB snatches (45/25)

DB Squat

*300m row after each rounds

TC16

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