Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

EMOM 6

0-1 20s Active Hollow Hang from Bar OR Rings + 6 Burpees

*load hold with plate between feet/legs

1-2 DDB Hang Power Cleans X35s

…rest 1min…then

2 sets

6 Kang Squat

12 Pike Pushups

6 Vertical jumps

Metcon (Time)

*Breakup as needed…

30 Toes to Bar/45 Knees to Chest

50 Kb Swings(24/16) (32/24)

70 Wallballs(20/14) (24/20)

90 Double Unders/270 Skips

2300m Row/Bike 3.7m

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