Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

EMOM 6

0-1 Row/Run/Bike X40s

1-2 Touch&Go Hip Power Snatch X30s *stay light

**Hold your receiving position for a moment, and then also take a moment after you stand up tall

2 sets:

10 Pike Pushups or 15 Pushups

10 Alt. Goblet Cossack Squats 3021

*practice first without load

Supine Grip Band Pull Aparts X15 2021

The Oasis (Time)

For time:

*Breakup as needed…

2000m Run or 2300m Row/Ski

100 DDB Walking/Alt. Lunges (35/25)(50/40)

50 DB Snatches

-15min Cap

When the running clock reaches 20:00…

AMRAP 5

15 Double Unders/45 Skips

7 Dragonflags /10 leg raises hip raises

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