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

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