Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
EMOM 9
0-1: 6 WB squat clean thruster + 6-8 jump over WB
1-2: 20s ring rows + 8 Supine spread
2-3: 40s ski / bike
Metcon (No Measure)
EMOM 4
0-1: 30-40s nose to wall/ pike
1-2: 8 Pike leg raise + 8 straddle raise
E2MOM 6
20 pike shoulder tap
30m Farmer carry per side
Metcon (Time)
AMRAP 7
10 Hip Power snatches (75/55)
10 Box overs (24/20)
30 OH lunges
Then
30 burpees bar touches for time
