Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
4 sets:
Wallballs X30s
Pendlay Rows X12 21X1
Wall – Sit X30s + 8 Band pull aparts against the wall
Metcon (No Measure)
EMOM 12
0-1 7 Speed Deadlifts 21X1@60% or lower. Stay light, so you can move fast
1-2: 15 Frog Pumps
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
7 Back Squats(135/95) *from ground…no dumping from behind!
7 Power Cleans(same)
14 Bar – Facing Burpees
14 Toes to Bar/20 K2C
