Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

EMOM 6

0-1 40s of Farmer’s Carry

1-2 8-10 Wall ball tosses per side

2-3 40s of Single Skips

Metcon (Weight)

EMOM 9

0-1 8-10 Seated Double DB Z Press

Tempo=20X1

1-2 8 SA DB Rows per side Tempo=2111

2-3 15-25 Lying Tate Presses

Metcon (Time)

4 Rounds for Time:

12 KB Russian Swings(24/16)

15 Double Unders/45 Skips

6 KB Russian Swings

6 Double Unders/15 Skips

6 Toes to bar/9 Knees to Chest

15 Wallballs