Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds:

40s Wall – Sit

rest 15s

12 Banded Good morinings [30X1]

rest 15-30s

-5min cap

…then

AMRAP 6

10m Bear Crawl

10 Ring Rows

10 Squat Jumps

Metcon (Weight)

AMRAP 12

10 DDB Bench Press 3331

rest 40s

10 Chest to Bar Chinups 21X1

rest 30s

15 Frog Pumps

rest as needed *goal is quality over a couple extra sets

Metcon (AMRAP – Reps)

AMRAP 5

2-4-6-8-10…

DDB Thrusters(35/25)

DDB Muscle Cleans (same)

*in a sumo deadlift stance

…2min rest…then

4 Rounds for Time:

12 Wallballs(20/14)

12 HRPU*Hips stay off the ground

12 Burpee Bar Touches

TC8

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