Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
AMRAP 10
5 Strict Pullups or 8 Ring Rows
*Quality reps!
10 Hand Release Pushups*Hips remain off ground if you’re holding an RX standard
15 Squats
200m Run/250m Row
Metcon (Weight)
E3MOM 12 *Front Squat or Standing Strict Press* Try to go heavier than last week:)
20-30s Hollow Hold
X4…re-rack the bar and wait
15 seconds…un-rack the bar and do another 4 reps *you should be setting up for your second set, atleast 5 seconds before you rest ends
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
400m Run or 500m Row
20 Burpee Bar Touches
20 DB Stepovers(50/35)(24/20″)
10 Burpee Bar Touches
10 DB Stepovers
