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
