Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
AMRAP 8
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
