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
