Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

AMRAP 8

100 Skips

12 Banded good morning

12 Hang Power Cleans *you can increase load each rounds

20s Star/Side Plank per side

Metcon (2 Rounds for weight)

AMRAP 12

3 RM…

3 Front Squats + 3 Touch&Go Push Press (pause 1s at the top)

rest 30s

DDB Bent Over Rows X10 [20X2]

rest 1-1:30

Metcon (AMRAP – Rounds and Reps)

10-9-8-7-6-5-4-3-2-1

Burpees Over DB

Alt. DB Snatch(60/45)

**200m Run or 300m Row after rounds 10,8,6 and 4

*RX+ run w/DB

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