Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

4 Rounds:

8 Pushups 21X1

10 Alt. Jump Lunges or 10m Walking Lunge

8 Hang Power Cleans

*Every rep includes moving your feet and catching the bar with high elbows

**Reset your feet before the following clean

30s Wall – Sit

Metcon (Weight)


Sumo Stance Good Morning X6


10m Low hips Bear Crawl(loading is optional)

Pendlay Row X12 or Alt. Gorilla Row X8 per side

*rest as needed

Metcon (AMRAP – Reps)


0-1 2 Power Cleans + 2 Hang Squat Cleans

1-2 30s of Max Burpees over the bar

Score=Heaviest load & Total number of burpees after 6 rounds

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