Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
AMRAP 7
7 Squat Jumps 20X0
11 DB Renegade Rows or KB Gorilla Rows
7 Situps
11 Sumo Stance Muscle Cleans
Metcon (Weight)
EMOM 6
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)
