Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

AMRAP 7

1-2-3-4-5…*keep going up by 1:)

Getups

Goblet Squats

Box dips

Metcon (Time)

3 sets:

10 Lying Banded Pushdowns 20X1

30-50 Alt. Mountain Climbers

8 Russian Twists per side

Metcon (AMRAP – Rounds and Reps)

With a 18min Running Clock:

AMRAP 10

200m KB/DB Carry(24kg or 50lb/16kg or 35lb)

15 Goblet Squats(same)

15 Stickman Situps

…at the 12min mark…

6 Rounds for Time:

10 Burpees

2 Strict Chinups 21X0

-6min Cap

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