Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

EMOM 9

0-1: 12 WB Jack knife + 8 WB thrusters

1-2: 5 WB squat cleans +10 WB shots

2-3: 40s plank

Metcon (No Measure)

3sets

8 rotation ring pullups

10-15 close grip pushups

12 BB curls

*Aim to have a hollow hold for pushups

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Partner

Buy in

1min wallsit each

2sets

12 Synchro Deadlift (120/80)

8 Synchro Hang Power Clean

4 HSPU/8 Pike (TOTAL)

*stand up together and hold 1s on top for Deadlift and HPC

Then

1 rower per team

accumulate 750m

*break it up any way you want

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