Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

AMRAP 9

200m row

5 Plate pistol per side

10 Hip circle per side w/ band

10 Clamshell per side

Metcon (Weight)

E2MOM 8

8 Back squat

*~same weight from 4X8

Metcon (Time)

5 Rounds

30DU/100 skips

5 Pullups

5 T2B/ 8K2C

300m row/ski

*avoid breaking up your pullups and T2B use a progression that keeps you consistent

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