Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)


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)


400m Run or 500m Row

20 Burpee Bar Touches

20 DB Stepovers(50/35)(24/20″)

10 Burpee Bar Touches

10 DB Stepovers

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