Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

Amrap 8

20m side shuffle

20s Elbow stretch w/ pvc


10 wall ball squat cleans

12 wall balls

6min warm up w/ bar movements

Metcon (Time)

In teams of two

12 rounds for time (6 rounds each)

Partner 1

12 deadlifts (115/85)

9 hang power cleans

6 shoulder to OH

Partner 2

15/12 cal row

*switch after bother partners complete their station*

Metcon (AMRAP – Rounds and Reps)


Amrap 9

60m side shuffle

6 Cat/ cow

8 WB sit up

10 WB thruster


1- Fire hydrants x40s (switch legs halfway)

2- Lemon squeeze x 35s

3- Donkey kicks x 40s

*optional w/ elastic

Partner Wod

Amrap 15

30 Wall balls

30 Step ups / box jumps

30 Ring row

30 Ab mat sit ups

*when you work your partner rests*

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