Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
AMRAP 9
Row 200m/Bike/Run
10 Teacups per side
10 Banded Hip Circle per leg
15 Ukrainian KB Swings
Metcon (Weight)
3RM Back Squat or Deadlift
16min cap
Metcon (AMRAP – Rounds and Reps)
AMRAP 11
500m row
20 Double Unders/60 Skips
8 Toes to Bar/12 K2C or Leg Raises
25 DU/75 Skips
25 Air Squats
5 Power Cleans(175/115) (195/135)
