Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

EMOM 9

0-1: 40s DU

1-2: 4 DB muscle Snatch per side + 6 SL DB Hip thrust per side

2-3: 16 PVC Cossack lunges + press

Metcon (2 Rounds for weight)

EMOM 6

0-1: 2 Muscle Snatches [3131] + 2 power snatches [3111]

1-2: 30s Goblet squat hold

Then

EMOM 6

1 Power snatch + 2 Hip snatches +1 OH squat

* focus on form before loading

Metcon (Time)

With in 18min running clock

6 rounds

2 Deadlift (135/95) (155/105)

2 Hang squat clean

4 Alt Front reverse lunges

Rest until the 6MIN then

1000m row *score=time

Rest until 14MIN

AMRAP 2

Burpees

rest 1min

30s max Burpees

Score = accumulate reps over 2:30

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