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
