Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

AMRAP 5

10 walking hip circles per side

20s side plank per side

12 facepulls

20s active hang

Metcon (Weight)

In 9:00 build to a heavy 3 rep back squat from the rack

Metcon (AMRAP – Reps)

With a 12:00 clock

Run 200 m/ row 300m

Max wallballs (20/14)

*Every time you stop doing wallballs, run 200m/ row 300

Metcon (Time)

30m reverse walking lunges

21 burpees

21 butterfly sit-ups

30m reverse waking lunges

15 burpees

15 butterfly sit-ups

30m reverse walking lunges

9 burpees

9 butterfly sit-ups
TC14

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