Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

EMOM 9

0-1 40s of Getups

1-2 30s Squat Press Hold

2-3 40m Farmer’s Walk

Metcon (No Measure)

E2MOM 6

15 V Ups

12 Russian Twists/side

Then

EMOM 6

30-40s of SA Situps

*Feet together and keep the shoulders off of the ground

Metcon (Time)

3 Rounds: RX+ 4Rounds!!

22/15 Cal Row or 400m Run

5 Strict Pullups *feet&legs together

10 Box Overs(24/20)

15 Deadlifts(135/95)

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