Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
EMOM 9
0-1 40s of Getups/Burpees
1-2 30s 90 degree Squat Hold
*loading is optional
2-3 5 SA Situps per side 2121
Back Squat heels elevated (Sets 5-6 (17) myoreps (minimum 5))
Between 10-20 reps [31×1]
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
7 Wallballs(20/14)
7 Hang Squat Cleans(95/65)
7 Burpees
400m Run or 500m Row
