Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

4 sets

6 Leaking sumo Deadlift

10 Banded torso twist per side

30s Ring plank

Metcon (Weight)

E2MOM 12

2 Snatch Deadlift + 2 Hang Snatches + 2 OH squat

9 Pallof Press per side

*focus on getting under the bar, pressing up and squatting with control to proper depth

Metcon (2 Rounds for time)

E4MOM 12

500m row

15 WB (20/14)(24/20)

* score= fastest time + slower time

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