Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

AMRAP 6

10 Squat Jumps

10 Russian twist per side

5 Hang Muscle Cleans + 5 Hang Power Cleans

Metcon (No Measure)

EMOM 9

0-1 Bench Press X10 *DBs are fine*

1-2 Strict Chinups X8-10

*always unbroken

2-3 REST

Metcon (Time)

Tabata Burpees *Score=Total reps*

(20s ON/20s OFF for 4min=8 rounds)

…rest 2min…then

3 Rounds:

20 Alt. Hang DB Snatches(35/25)

10 Goblet Squats

60m Farmer’s Carry(24/16)

TC8

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