Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)


7 Squat Jumps 20X0

11 DB Renegade Rows or KB Gorilla Rows

7 Situps

11 Sumo Stance Muscle Cleans

Metcon (Weight)


5 Snatch Deadlifts

*Exactly like you’re about to snatch the bar…just stand up and finish. Keep your hands on the bar, but you don’t have to control your descent

Metcon (No Measure)

Every 2:30 for 10min(4 rounds)

10 Burpees Rx+ 15 Burpees

20 Russian Swings(24/16)

100m Run or 150m Row or 8 Box Jumps(24/20)

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