Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)


Row 200m//Run

10 Hip Circle Steps per leg

15 Frog Pumps

12 Alt. Hang Db Snatches or 15 KB Russian Swings

Metcon (Weight)

E2MOM 12 *Front Squat or Standing Strict Press* Try to go heavier than 2 weeks ago

30s Hollow or Plank Hold(loaded?)

X2…re-rack the bar and wait

15 seconds…un-rack the bar and do another 2 reps

Metcon (Time)

5 Rounds for Time:

25 DU/75 Skips

8 BB Hang Power Cleans(75/55)(135/105)

10 Shoulder to Overhead(same)

8 Box Overs(24/20) or 10 Stepovers

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