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
