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
