Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

2min of skipping/rowing/running/bike

…30s rest before the amrap


12 Russian Swings

4 Seated Box Jumps

12 Banded Hip Circles per side

Metcon (Weight)


1RM Front Squat or Strict Press

*You may use another 2-3min if needed*

Metcon (Time)

4 Rounds:

200m Run or 300m Row

15 Wallballs(20/14)

30s Plank or Wall – Sit *no load*

*Try to look at this part as an active rest. Aim to push each round and stay consistent with your times, or get a bit faster each and every round*

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