Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
3sets:
10 WB Russian Twists per side
8 Single Leg WB Hip thrust per leg 1011
8 Hang Muscle Cleans [2121]
Metcon (Weight)
Every 1:30 for 9
15 DU/90 skips
3 Hang snatches
2 OH squats
1 Drop snatch
*Hookgrip
**if want to focus on just the weightlifting and you prefer not to skip, I will allow it 🙂
Ticking time bomb (Time)
You have 14min to complete 1 Round
1:30 work 30s rest
200m run/300m row
7T2B/12 K2C/ Vups
7 pushups
400m run /500m row
14 T2B/20 K2C/Vups
14 pushups
600m run/ 750m row
21 T2B/30 K2C/Vups
21 pushups
200m run/300m row
