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
