Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

With an 8min Running Clock:

400m Run /500m Row or 2min of Skipping


AMRAP for the rest of the time:


8 BB OH Squat [3021]

8 Getups

Metcon (Weight)

EMOM 12 *Front Squat or Standing Strict Press*

-Be conservative to start the EMOM. We don’t want to go heavy enough where there’s a good chance of failing even 1 rep. Loading more weight during the emom is up to you

0-1 X5…re-rack the bar and wait

15 seconds…un-rack the bar and do another 5 reps

1-2 REST

2-3 X5 Deadbugs per side 2020

*No Alternating

**This should take around 40s

Metcon (AMRAP – Rounds and Reps)

5 Rounds for Time:

5 Deadlifts(225/155) (255/185)

5 Box Jumps(32/26) (36/30)

10 Toes to Bar/15 Knees to Chest

10 Wallballs(20/14)

*500m Row/ 400m Run following the rounds of 1,3 and 5*

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