Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

AMRAP 9

Row 200m/Bike

10 Alt. Reverse Stepdowns 3131

*little to no load on the foot on the ground:)

10 Hip Circle Steps per leg

*band around ankles or knees

8 OH Walking lunges per side

Metcon (Weight)

E2MOM 8

6 Back Squats@70-75% or slightly heavier than the last time you did this emom(it was 8 reps)

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

15 Wallballs(20/14)

5 Power Cleans(155/105) (175/125)

20 Getups

15 Box Jumps(24/20″)

*Focus on QUALITY reps…lots of hamstrings, not lower back, for the cleans and getups

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