07/20/2022

Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

AMRAP 6

8 Teacups per side

10m Walking Lunge or High Hip Bear Crawl

8 Hang Power Cleans

*Pause 1s in the catch position for each and every rep…then standup nice and tall before bringing the bar down*

Metcon (No Measure)

AMRAP 8

30s Plank(loaded)

30m KB Waiters carry per side

30 G2OH

30 KB Deadbug

Metcon (Time)

6 Rounds: RX+ 7 Rounds!

200m Run or 300m Row

6 Power Cleans(150/110)

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CrossFit – Wed, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10