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)
AMRAP 11
Sumo Stance Good Morning X6
3011
10m Low hips Bear Crawl(loading is optional)
Pendlay Row X12 or Alt. Gorilla Row X8 per side
*rest as needed
Metcon (AMRAP – Reps)
EMOM 12
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
