Kanehsatake CrossFit – CrossFit
Warm-up (No Measure)
AMRAP 8
12 Russian Swings
6 Seated Box Jumps
12 Hip circles per side
6 Overhead Squats(65/45)
TEMPO=3131
Metcon (AMRAP – Rounds and Reps)
00:00-7:00
5-10-15-20
Getups or No jump Burpees
20-15-10-5
Toes to Bar or K2C/V Ups +10
7:00-20:00
*Breakup as needed*
30 HSPU(25/15)/50 Pike Pushups or 60 Pushups
75 Hang Power Cleans(95/65)
120 Wallballs
20:00-30:00
600m Run or 800m Row
15 Box Jumps(24/20)
400m Run or 600m Row
10 Box Jumps
