Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
EMOM 6
0-1 20s Active Hollow Hang from Bar OR Rings + 6-8 Getups
*Lightly load hold with plate between feet/legs
1-2: BB Hang Power Cleans X35s
…then…
2 sets:
10 Pike Pushups
10 Alt. Goblet Cossack Squats 3021
*practice first without load
Spread X20 2021
*pause 1s at the chest
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
12 Burpee Box Overs(30/24)
20 Hip Snatches(45/35)
20 Back or Front Squats
20 Strict Press
*Every 6min, starting at 00:00…complete a 400m Row
