Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

3 sets:

6 WB Squat Clean Thrusters

8 Ring Rows or Renegade Rows

10m Bear Crawl

1min of Row/Run/Bike/Skip

Metcon (2 Rounds for weight)

3sets:

3 Hip Muscle Snatches + 3 Hip Snatches

Snatch Balance X5

-5min Cap

…3min to transition

*Stay under 75%…work off a moderate load and maybe add a bit over 6 sets

EMOM 6

2 Hang Snatch Pulls + 2 Hang Snatches + 2 Overhead Squats 3111

Metcon (Time)

10 rounds for time

5 Pullups

10 Pushups

15 Squats

Every minute starting at 00:00

15DU/45 skips

TC17

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