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

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