Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
AMRAP 7
10 Kipping on bar
10 Sumo Deadlift High Pull (115/70)
20 Lateral jumps over bar
20 Frog pumps
Front Squat (Total Weight)
Front Squat (1 Rep Max)
Metcon (AMRAP – Reps)
EMOM 12
0-1: Wall sit x35s (45/25)
1-2: Max wall ball shots x 45s (20/14)
2-3: Burpees x12 Rx+ 15 Rx ++ 18
* your score is 0 if you can’t finish all your burpees in the round 🙂
* Score= total amount of wall balls accumulated in 4 rounds
