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
