Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
AMRAP 7
200m run/ 300m row
12 Hip Circle Step/side
15 Frog Pumps
15 Spread
Metcon (Weight)
AMRAP 15
Find a 3RM Front Squat or Strict Press
Metcon (Time)
400m Run or 500m Row
21-15-9
Wallballs (24/20)
Double Unders/Skips X4
400m Run or 500m Row
5-10-15
KB Swings(24/16)(32/24)
Pullups (Rx+ 15/strict)
