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
