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

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