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

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