Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
With an 8min Running Clock:
400m Run /500m Row or 2min of Skipping
…then…
AMRAP for the rest of the time:
12 KB SDLHP
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*
