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)

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