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
