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
