Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

Every 30s for 2min

8 KB Swings

3 Seated Box Jumps

…then

EMOM 4

5 Strict Pullups [3111]

7 Pushups

9 Air Squats

Metcon (Weight)

*This will not be every week… but we will try it out, and possibly bring it back in a couple of months:)

AMRAP 12

You only have 1 attempt at a 20RM

*Take some time warming up to a CONSERVATIVE LOAD. And then do your best!

*Focus on a consistent tempo…like 20X1. Then if you get a little tired later on in the set, you can take more rest at the top

Metcon (Distance)

Youre working on your distance, only after completing the burpees each round*

EMOM 12

Burpees RX=4 RX+=5 Fire breather=6

*Must accumulate an 1000m Row/Ski to finish the workout

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