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

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