Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

3sets:

8 Getups

8 Half kneeling Pallof press up/down

15 Frog Pumps

15 Spread

Metcon (No Measure)

E3MOM 12

10 Supine Ring Rows [2111]

1 Turkish Getup per side

1-3 Wall Walks *for quality…allow yourself atleast 40s of rest.

Metcon (4 Rounds for time)

4 rounds for time

11 Burpee Bar Touches

13 Alt. Hang DB Snatches (60/40)(70/50)

15 Wallballs(20/14)

*Rest 1min between rounds

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