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
