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

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