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
