Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

AMRAP 8

Row 200m/ run 200m

10 Hip Circle Steps forwards + backwards

8 One Arm KB Ukrainian swing per arm

Back squat (TC16)

you must get atleast 3 working sets done over 80%!

Back Squat [32X1]

4-5X2@80-90%+%

*find a load, and repeat it for the remaining working set

Metcon (AMRAP – Rounds and Reps)

AMRAP 11

11 Wallballs(20/14)

11 WB Facing Burpees

200m Farmer’s Carry(24/16)

22 Wallballs

22 WB Facing Burpees

200m Farmer’s Carry

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