Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds:

40s Wall – Sit(loaded?)

rest 15s

12 Banded Goodmorning 30X1

rest 15-30s

-5min cap

…then

AMRAP 6

10m Bear Crawl

10 Ring Rows

10 Air Squats

Metcon (No Measure)

EMOM 12

0-1 40s of Double Under or a 40s Handstand Hold

1-2 14-18 Alt. Gorilla Rows 1010

2-3 Hollow Hold X20s ON, 10s OFF, 15s ON

Metcon (Time)

For Time:

30-20-10

KB Sumo Deadlift High Pull(24/16)

*Standup tall first…do not push press into your first rep*

Double DB Strict Press(35/25)

RX=10X1 *must follow the tempo and pause for 1s at the top of every rep*

Alt. Reverse Lunges

TC10

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