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

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