Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

3rounds

200m row

12 Side plank hip thrust per side

12 Ring rows

12 Alt Cossack squats

Metcon (Weight)

TnG push press 10-8-8-6

(1s top)

*75% max

Rest 30-40s

DDB bent over rows X10
TC 12

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

11 WB shots

11 Hang Power Cleans

11 WB shots

11 Strict chin-ups

400m row

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