Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
AMRAP 8
10 woodchopper per side
10 hip circle walks per side + forwards&backward
15 Frog Pumps(loaded)
15 Butterfly Situps
Metcon (No Measure)
EMOM 12
0-1 8 Touch&Go Power Jerks
*pause 1s in the receiving position
**pause 1s fully standing up
1-2 16-20 DKB Alt. Gorilla Rows 1010
2-3 Hollow Hold X15s ON, 10s OFF, 15s ON
Metcon (No Measure)
Every 2min for 8min(4 rounds)
12 Hang Cleans(120/80)
*Both power and squat are RX…
8 Push Presses(same)
12 DDB Stepovers(24/20″)(35/25)
*Rx+ 5 rounds
