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)

Leave a Reply

Your email address will not be published.