Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

3 Rounds:

2min ON, 45s OFF

Row

Hip Thrust Saddle

Good morning with elastic

Stickman sit up

* choose one of those movements

Metcon (No Measure)

3 sets:

8 Strict Unbroken Chinups 2111

*please warmup to make sure the assistance will allow you to maintain tempo

rest 30s

10 Strict Ring/Plate or Regular Pushups

Rest 30s

12 Supine Grip Band Pull aparts 1010

rest 1:30-2min

TC 13

Metcon (Time)

2min Wall – Sit

…then

21-15-9

KB Sumo Deadlift High Pull(24/16)

Double DB Strict Press(35/25)

Double DB Stepovers(24/20)

TC 11min

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