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
